Mayo Clinic Health Library

Best oil for cooking?

Updated: 07-14-2011

Saturated fats and trans fats raise total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease and type 2 diabetes. Reduce saturated fats and trans fats by cutting use of butter, lard, shortening and margarine when cooking. Instead, cook more with unsaturated fats, such as olive, canola or vegetable oils. Consider these tips when cooking and baking: 1. Saute with olive oil instead of butter. 2. Use olive oil in salad dressings and marinades. 3. Use canola oil when baking.