With obesity rates climbing in the nation, it's no surprise that we're all looking for a culprit. Many have blamed it on certain foods, lack of exercise and the abundance of fast food available that offer high calories for little nutritious value. Sadly, another scapegoat has been cooking oil, of which several are high in fat. Many diets today forbid the use of oil in their meal plans and if it is allowed, it is only in miniscule amounts: as in one-quarter of a teaspoon. Oil is not the culprit - we're the culprit. Everything in moderation is the key and oil is yet another item that falls into that category.

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There is a wide range of different types of cooking oils and no oil is the same. Are there cooking oils that are better for your health? Certainly. Are there different cooking oils for different needs in the kitchen? Absolutely. But should you cut oil out completely if you want to be healthy? Not according to Mayo Clinic, which says some fats actually promote good health. The key is knowing your essential oils and which ones are beneficial to your health and which ones to use only sparingly.

A few good cooking oils to keep on hand are:

• Olive Oil
  
  Not only Popeye's girl, olive oil is one of the oldest known oils - originating from the Mediterranean. Considered a heart-healthy monounsaturated fat, olive oil improves blood cholesterol levels, which may decrease your risk of heart disease. An excellent substitute for butter in sauteing dishes, olive oil comes in several different varieties: extra virgin, virgin, extra light, and refined. Extra virgin olive oil is the best for everyday use.
  
  
• Canola Oil
  
  Also heart healthy and similar to olive oil, canola oil is low in saturated fat and high in mono unsaturated fat. According to the MayoClinic.com, the canola plant was developed from natural crossbreeding of the rapeseed plant and offers a good option for frying foods. Canola oil is also great for light recipes, sauces and desserts that require oil.
  
  
• Sunflower Oil
  
  Low in saturated fat and high in Vitamin E, sunflower oil has come into it's own in the past few years. Many manufacturers are using it as a healthy alternative for preparing snack items such as potato chips. According to WebMD.com, sunflower oil may be uses as a source of unsaturated fat and may help lower cholesterol. It has many other uses outside of the kitchen as well.
  
  
• Coconut Oil
  
  A jack of all trades, coconut oil should not only be a mainstay in your kitchen, it can actually be used for a myriad of beauty needs as well. Although it contains a larger quantity of saturated fats, it also contains lauric acid which may help prevent various heart problems including high cholesterol levels and high blood pressure. Ideal for subtly flavoring foods, coconut oil is also great for hair and skin care.

Having different types of oils available in your kitchen offer different flavors to dishes and they can actually benefit your health. Not going overboard and choosing the right oils for your needs can not only help your heart, it can make your food a lot tastier!