Here is a breakdown of the varieties of oils, their smoke point and suggestions for uses of each.

What are the different types of fat?

Monounsaturated- Most healthy: Liquid at room temperature, may become rancid after long periods of time. Decreases total cholesterol when replacing saturated fats in diet, will lower LDL cholesterol (bad), and has a minimal change in beneficial HDL cholesterol. Sources: canola, olive, and peanut oils, avocados, nuts, peanut butter.

Polyunsaturated- healthy: Soft or liquid at room temperature. Decreases harmful LDL cholesterol, when used in place of saturated fats, may decrease healthy HDL cholesterol, and lowers total cholesterol. Sources: vegetable oils like sunflower, flaxseed, and corn oils.

Saturated- unhealthy: solid at room temperatures, high melting points, increases LDL (bad) cholesterol and total cholesterol. Sources: butter, cream, animal fats, coconut oil, palm oil, cheese, etc.

Trans- very unhealthy: created when unsaturated fats are saturated through the process of hydrogenation. Sources: margarine, shortening, hydrogenated oils found in cookies, crackers and commercial baked goods.

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

Olive oil
Smoke point: 320 degrees for unrefined, 400 degrees for extra virgin
Best for: Extra virgin olive oil is derived from the olives’ first pressing and has the strongest flavor. It is best enjoyed raw, or in a light sauté. Use milder-tasting, non-virgin olive oils for baking.

Avocado oil
Smoke point: 510 for refined
This rich-tasting oil is packed with monounsaturated fats, and it has many uses, thanks to its ultra-high smoke point. Use to make soups silky, oven-roast a chicken or brush on veggies headed to a hot grill.

Canola oil
Smoke point: 425 for refined
This versatile oil can be used in place of vegetable oil or olive oil, on the stovetop or for baking.

Grapeseed Oil
Smoke point: 420
This polyunsaturated oil boasts a mild flavor that makes it suitable for anything from salad dressings to grill-friendly marinades.

Sesame Oil
Smoke point: 450 for refined
This nutty tasting oil has a high percentage of polyunsaturated fatty acids, as well as Vitamin E, which has been linked to lower cholesterol and diabetes control.

Coconut Oil
Smoke point: 350
Many whole-food fans have incorporated this oil, sold in a jar, into their diets. The oil takes on a solid form below 76 degrees, but turns to oil when heated.
According to Eat Right, a website run by the Academy of Nutrition and Dietetics, the “hype” connecting it to weight loss and Alzheimer’s prevention hasn’t been proven.
Coconut oil is 96 percent saturated fat, which Fran Hadley, registered dietitian, wants her clients to avoid. The American Heart Association recommends limiting saturated fat to less than 7 percent of daily calories. But virgin coconut oil is high in lauric acid, a saturated fat that’s classified as a medium-chain fatty acid, says the Academy. It can raise both bad and good cholesterol levels.
If you plan to use coconut oil, opt for a virgin (unrefined) variety and use it in moderation. Its slightly sweet taste and aroma make it great for baking or tropical-inspired recipes that require medium-range heat.