A kitchen staple that you can’t walk into a house without seeing: oil. It seems like there are more oils on the market than we ever could have imagined, and long gone are the days of our only option being canola oil. There’s olive oil, avocado oil, corn oil (to name a few), but which are actually the best for you?

Oil is one of those kitchen staples that is oh so good, but oh so bad for you. It’s perfect for frying, sautéing, even using as a dressing. But regardless of the type of oil you choose to you, you must limit your intake of it. Although the right oils constitute as healthy fats, they’re still a fat, and consuming too much of it can be damaging to your health.

Oil is also super high in calories for a small amount, so be aware of just how much you are using. It’s important to choose oils that have the least amount of saturated fats, as a high intake of that can lead to heart disease. So, which oil should you choose?

Canola Oil

A classic choice, but not necessarily the most healthy. Although it is probably the cheapest and easiest to find, it is also the most processed. However, canola oil tends to be lower in saturated fats, making it not the worst option. Canola oil is also ideal for cooking or frying, as it has a much higher smoking point than other oils.

Olive Oil

Olive oil is extremely high in monounsaturated fats, or “good fats,” as they’re often called. Olive oil is a common choice for this reason and for its accessibility to find, but it’s essential to choose “extra-virgin” olive oil, as that’s the least processed.

Corn Oil

Corn oil is high in omega-6 fatty acids and contains a good amount of Vitamin E. It’s also great for cooking as it can withstand high temperature.

Avocado Oil

Avocados are the powerhouse of healthy fats, so it’s no secret they would be a popular choice for oils. Although avocado oil can be costly, it is one of the most nutritious options. It has been found to reduce cholesterol and can enhance the absorption of certain nutrients. Although avocado oil can be used in cooking, it is most ideal to be used as a dressing to maximize the health benefits that can deplete through cooking.

Coconut Oil

Coconut oil is an oil with many uses. You can use it for cooking. You can use it for a hair mask. You can even use it for your teeth. What can’t coconut oil do? Although coconut oil has been controversial in the past, many love it for its superfood properties. It has been found to increase fat burning and raise good cholesterol in our bodies. It also is good for your hair, skin, and dental health.