That's where we come in.

Still unsure? If you're going to use oil, make it one with a high percentage of monounsaturated fat. Studies have shown that monounsaturated fats offer the most heart-healthy benefits. But watch your portion sizes! All oils, even the healthiest, contain about 120 calories and 14 grams of fat per tablespoon.

Mostly Monounsaturated Oils: These oils should help reduce LDL levels (your "bad cholesterol") without affecting the HDL levels (your "good cholesterol"). About 10-15% of your daily calorie intake should come from monounsaturated fats.
Mono Poly Saturated Macadamia 79% 2% 15% Hazelnut 78% 10% 7% Olive 74% 8% 14% Almond 70% 17% 8% Pecan 62% 25% 8% Canola 59% 30% 7% Cashew 59% 17% 20%

Mostly Polyunsaturated Oils: These oils help reduce your total blood cholesterol, which means not only do they lower your LDL levels, but unfortunately they lower your HDL levels as well. Try to keep your intake of polyunsaturated fats to about 10% of your total calorie intake each day.
Mono Poly Saturated Flaxseed 22% 74% 4% Safflower 13% 73% 10% Walnut 23% 63% 9% Corn 24% 59% 13% Soybean 23% 58% 14%

Oils with Approximately the Same Amount of Monounsaturated and Polyunsaturated Fat:
Mono Poly Saturated Peanut 46% 32% 17% Sesame 40% 42% 14% Brazilnut 35% 36% 24%

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