Oil and fats have their place in a well-balanced diet. They do more than just make food taste nice, clog up arteries and trigger life-threatening diseases. For example, oil or fats are added to salads to assist in absorption of nutrients. Fats also contribute to the regulation of the body's functions and are sources of essential fatty acids important in growth, vitamin-absorption and healthy skin.

The trick in adding oil and fats to the diet is to walk the thin line between health and disease. These items are at the tip of the food chart, for a reason - they are required only in small servings.

Beside serving size, it is also important to become aware of the types of fats. There are 'good' fats and 'bad' fats. Pay attention to this when choosing cooking oil. The cooking oil sections of your local supermarket and health-food stores display many different types of cooking oil. There is canola, coconut, olive, corn, flaxseed, grapeseed, peanut, safflower, sesame, sunflower, walnut oils, just to name a few. Hmm! Which one should you choose?

Not all fats are the same. You can choose oils for their distinctive flavour or their health benefits. The best cooking oils contain higher amounts of monounsaturated and poly-unsaturated fats with small amounts of or no saturated fats and trans fats.

Good fats vs bad fats

Not all fats are the same. Take a look at the types of fats found in various types of cooking oil:

Saturated fats

The 'bad fats' are saturated fats. These fats are found mainly in animal fats and become solid at room temperature. Some of the tastiest foods are saturated fats, such as ice cream, cheese, butter, whole milk, ice cream, egg yolks, lard and fatty meats. Those saturated fats are found mainly in foods from animals. Some plant foods are high in this type of fat, such as coconut oil and palm oils.

Saturated fats raise blood cholesterol, a lipid which is vital for normal body functioning but at high levels increases the risk for disease, including heart attack and stroke. So, choose the right oils and fats to make your meals delicious but healthy.

Unsaturated fats

Unsaturated fats, the 'good fats', come from animal and plant products. There are three types:

1. Monounsaturated fats, which are usually found in nuts and seeds, for example, olive, peanut, avocado and canola oils. These fats remain liquid at room temperature.

2. Polyunsaturated fats are usually found in vegetables, seeds or nuts, such as corn, safflower, sunflower, soybean, cotton seed, and sesame seeds oils. These fats are also liquid at room temperature.

3. Trans fatty acids are produced when liquid oil is transformed, through hydrogenation, into solid fat, such as is found in shortening and margarine. Trans fats act like saturated fats and are a 'bad fats' that can raise cholesterol levels.

Coconut Oil

It was mentioned earlier that coconut oil was in fact saturated fat. Research confirms, however, that it is a healthy cooking oil and has, in fact, been linked to numerous health benefits. Coconut oil is in fact the only oil on the list above which is safe at high temperatures. It is, therefore, good for deep frying and other high-temperature cooking, but should be discarded after each use.

Olive Oil

Olive oil is a good addition to salads, Italian and Mediterranean dishes because of its distinctive flavour. It also has health benefits and many studies indicate that it is loaded with heart-healthy omega-9 fats.

Canola Oil

Canola oil also has omega-3 fats, a mild taste and is a favourite among health-conscious cooks because it is low in saturated fats but high in monounsaturated fats.

Eulalee Thompson is health editor and a professional counsellor; email: eulalee.thompson@gleanerjm.com.