By Marissa Lippert, RD

Often touted as one of the pillars of a "healthy" kitchen, olive oil is the most widely used beneficial cooking oil. However, there are a wealth of other wholesome options that shouldn’t be overlooked. Say farewell to trans-fats, hydrogenated shortenings, and heavily saturated fats like palm oil…and make some room for some flavorful, unsaturated options in your pantry.

However, before we tackle the list of alternative oils from plant sources, let’s examine the benefits of healthy oils, which are characterized by monounsaturated and polyunsaturated fats.

Benefits of unsaturated fats

Healthful sources of fat contribute to our energy stores and act as excellent lubricants, lubing up our digestive track and providing protective insulation to our organs as well as allowing for the absorption of fat-soluble vitamin A, vitamin D, vitamin E, and vitamin K. Fats also maintain healthy skin and shiny hair. Indeed, a little fat does go along way.

1.   Monounsaturated fats

At the top of the heap, monounsaturated fats boast heart-healthy properties and are abundant in disease-preventing antioxidants. Examples include olive, canola and almond oils. They can help raise "good" HDL cholesterol levels, while lowering "bad" LDL levels and decreasing inflammation.

2.   Polyunsaturated fats

Polyunsaturated fats can also improve your cholesterol profile and are high in omega-6 essential fatty acids. Omega-3 fatty acids are among the healthiest of fats and are major "multi-taskers"-fighting heart disease, decreasing inflammation, strengthening immunity, supporting brain function and (according to the American Psychiatric Association) potentially lowering the risk of depression.

Healthy, alternative cooking oils

Here are some of the most nourishing, lesser-known sources of fat! Remember to store oils properly in dark, cool areas to prolong shelf-life and flavor, and prevent rancidity.

1.   Exotic and unusual oils

The following oils are excellent additions to ethnic dishes, and can bring them to life! Their strong flavors require minimal use to achieve maximum flavor.

Oil	Nutrition	Description & Flavor	Cooking Suggestions
Avocado	High in mono-unsaturated fats and antioxidants (vitamin E)	Mild and slightly nutty	Great for salad dressings or marinades
Peanut	High in monounsaturated fats	Subtle yet flavorful	Great for Asian dishes & stir-frying; has a high smoke point and long shelf life
Sesame	High in polyunsaturated fats	Pungent, strong and nutty	Perfect for Asian cooking; dark oil is more pungent (a small amount provides big flavor!)

2.   Rich, flavorful oils

These oils are extracted from nuts and seeds. Because they are very distinctive, they are a wonderful way to add rich flavors to light dishes.

Oil	Nutrition	Description & Flavor	Cooking Suggestions
Almond, Hazelnut, Macadamia Nut	High in monounsaturated fats and antioxidants (vitamin E)	Mild and slightly nutty	Use for salad dressings or marinades
Pumpkin Seed	High in monounsaturated and polyunsaturated fats	Robust, slightly smoky and nutty	Use for salad dressings
Walnut	Helps lower triglyceride levels; USDA finds it may reduce coronary heart disease; high in omega-3 fatty acids	Rich, strong and nutty	Great for salad dressings, baking and drizzling

3.   Neutral oils with a mild flavor

These more neutral oils boast powerful health-benefits and are excellent additions to any pantry.

Oil	Nutrition	Description & Flavor	Cooking Suggestions
Canola	High in monounsaturated fats	Mild and slightly nutty	Use for general cooking purposes, sautéing, baking
Grapeseed	High in monounsaturated fats; helps reduce cholesterol levels	Neutral flavor, mild taste, light fruit	Use for salad dressings or light sautéing
Flaxseed	High in omega-3 fatty acids; aids digestion, helps lower cholesterol levels	Neutral, mild, slightly nutty flavor	Great for salad dressings; keep refrigerated; heat can destroy omega-3 properties
Olive	High in monounsaturated fats; heart-healthy, reduces cholesterol	Depends on variety & press—smooth or bold, fruity, spicy, sharp	Great for all-purpose cooking (use extra-virgin for salad dressings and drizzling)
Sunflower	High in vitamin E and monounsaturated fats; associated with decreased risk of heart disease and cancer	Neutral and mild	Good for basic cooking