Olive oil
When you’d like your oil to add a little flavour to your food, olive oil is one of the most recommended options. But it’s important to keep in mind that its smoke point is lower than that of canola oil, so consider how you’ll be using it first and at what temperature. “Olive oil varieties have a lower smoke point but provide bigger flavour, so they are best suited for direct consumption in things like oil and vinegar salad dressings and in lower temperature cooking techniques like sauting, pan frying, and baking,” says Sollid.He also notes that olive oil is known for its high MUFA content, but also provides a small amount of ALA, the plant form of an especially beneficial type of polyunsaturated (PUFA) omega-3 fat.One thing to remember, just because an oil is deemed “healthy” doesn’t make it a health food. “Cooking oils are calorie dense one tablespoon contains about 120 calories and one cup contains about 1,900 calories,” says Sollid. “Therefore, advice focuses on using them, even the healthiest varieties, in moderate quantities. A little goes a long way.”Try Maison Orphe’s Cold Pressed Olive Oil Extra Virgin ($14, houseofwellness.ca).