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Some headlines are promoting the health benefits of certain oils and can lead us to think that we should all be drizzling oil on top of our meals. But which oil is the best choice?

There are some great new varieties to choose from, but it really depends on what you plan on doing with it.

If you are mainly going to make salad dressings, or drizzle it on top of some vegetables, then a cold-pressed olive oil is a great choice.

It is rich in mono-unsaturated fat which is known to lower total cholesterol, LDL cholesterol (the bad one) while increasing the HDL cholesterol (the good one). It is also very low in saturated fat and contains no trans fat.

The problem is that it doesn't tolerate heat very well and starts to smoke at a low temperature (around 190C or 375 degrees F).

The heating of an oil can affect its composition and olive oil starts to lose some of its beneficial properties.

A cold-pressed oil simply means it is one of the first extractions and is richest in antioxidants.

Antioxidants can be sensitive to heat and can be lost when the heat starts to build up in the pressing of the olives, or seeds.

When you are comparing regular olive oil to the light, and extra virgin varieties, you are comparing taste, not fat value.

The extra virgin olive oil has the lightest taste and is most popular, while the regular olive oil will have the strongest olive taste.

Usually the darker the oil, the more pungent the taste. The fat values are all similar.

But if you want to cook with oil, what is the best choice? You want an oil that has a higher smoke temperature.

Grapeseed oil is relatively new on the market and is believed to lower cholesterol and has a very light taste, but has a higher smoke temperature than olive oil so that you can cook with it.

Peanut oil is another option that tolerates high heat. It contains a substance called resveratrol, which can help reduce our risk for cardiovascular disease and cancer risk.

Walnut oil is also becoming popular as it helps reduce triglycerides and can be delicious sprinkled on salads. Sesame oil is another option which tolerates high heat and is popular choice for stir fries.

Canola oil can be a wise choice, and can be a more economical selection.

Palm oil, butter, hard margarine and vegetable shortening all contain too much saturated fat and trans fats and their numbers can climb very fast.

One teaspoon (5 ml) of oil can offer between 40 to 50 calories, so when a recipe calls for ½ cup (125 ml) of oil, you can find over 1,000 calories. It is wise to not only look at what form of oil you are using but also consider the quantity.

For example, the darker sesame oil has a stronger taste, so you can use less of it.

It can be worth playing with a recipe. If you are making an oil and vinegar based salad dressing, then you can often substitute a milder tasting vinegar, such as rice vinegar for the stronger balsamic vinegar.

It allows you to add more vinegar than oil. I use three parts rice vinegar to oil, rather than the traditional three parts oil to one part balsamic vinegar. If you are using the oil in baking, then unsweetened applesauce can be a quick way of lowering the fat content while actually boosting the nutritional value of the food, without sacrificing taste and texture.

It can be wise to take advantage of the new great tasting and versatile oils on the market, but keep an eye on the quantity. Although they can be healthy varieties, the calories and fat grams can climb quickly.

Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at a Fredericton physiotherapy clinic. She can be reached at 457-2722.