Healthiest Fats & Oils
Mono-unsaturated fat is considered better than polyunsaturated fat because it reduces bad cholesterol (LDL). Polyunsaturated fats do this too, but tend also to reduce good cholesterol (HDL).
But only polyunsaturated fat includes the family of essential fatty acids, known as omega 3 and omega 6 fatty acids.
Monounsaturated oils better for cooking
When liquid oils are heated, they are converted into saturated fats. Because monounsaturated oils tend to convert or 'hydrolyse' into saturated fat at higher temperatures than polyunsaturated oils, they are healthier for cooking. A good choice is cold pressed extra virgin olive oil.
Unrefined fats are best
Whether used in cooking or used cold on salads, the less refined the oil is, the better, and chemically processed oils are quite different from mechanically pressed oils, especially if organic.
Weight Loss & Fats
From a calorie viewpoint, all oils are
How much fat to eat
For optimum weight loss, reduce your overall fat/oil consumption to a sensible level: 25-30 percent of calories is very good; although 20-25 per cent is better; while world fats expert Udo Erasmus advocates 15-20 per cent of calories.
Also, you should restrict your consumption of saturated fat to a minimum (no more than 5-10 per cent of calories).
If in doubt, follow the Food Pyramid Guidelines which suggest that we eat all fats "sparingly".
OBESITY, OVERWEIGHT and