I am wondering about periodic usage of some vegetable oils. They are certainly not equally harmful (or not harmful at all), as we know from coconut/palm case.
Personally I use every day olive oil, hard pressed organic. I like the taste so much and salad without it is not salad for me. I can eat it with hard cheese alone. Its MUFA so its OK and its more or less the same as almond when oil part is in question. Health benefits of this oil are known for as along as there is civilization.
Sesame oil is great in cooking, taste is amazing and sesame paste (called taan also) is very rich in calcium, probably the best calcium form to supplement. It is also known to reduce tryglecerides.
I previously used grapeseed oil for cooking, removing sunflower which is typically used in Serbia. Its known for high smoking temperature. Also, being from grapes there must be some beneficial stuff in it, probably trace amounts of rasveratrol and friends.
I also used peanut oil, but rarely and mostly in chinese food where it gives amazing taste.
I used organic flax seed oil as ALA supplement. Now I don't use it any more but go with walnuts. However, it looks like flax is on the positive list on many places, especially in circles of cancer related diets.
Hemp oil is touted like great, and hemp seed is in 'super food lists'. It's very expensive however and can not be easily found so I didn't try it yet but i would if I had the acceptable source. Its the most expensive oil that i know, even more expensive then organic, cold pressed coconut oil.
So my every day vegetable oils today are palm [heated only] and olive [unheated mostly], and rarely sesame oil and coconut oil [just because its very expensive here, my daughter has priority on coconut oil over me, I use it now only as an aftershave].
I use coconut oil, some palm oil, macadamia oil, flax-seed oil, and occasionally hemp oil. (The last two I NEVER EVER heat, and the mac oil I only use for low-heat cooking). I only cook at higher heats in saturated oils (animal fat, coconut oil, palm oil).
I use coconut oil, tallow, or ghee for cooking. They are all fine since I never cook above 350 degrees anyway. Also, I add lots of spices when I cook which help preserve the oils at heat. If you cook at high temperatures, you could stick with ghee or refined coconut oil which are good until about 450.
Occasionally, I use olive oil too as a condiment. It has about 9% omega 6 and 3% omega 3 so in moderate amounts it is probably very good.
I own the book Know Your Fats by Sally Fallon Morell and Mary Enig, and I highly recommend it as a resource...it's basically an encyclopedia of fats! Here is an article by Sally Fallon Morell that gives a quick overview of some fats as an introduction, and it may help you figure out which fats to use and why to use them. http://www.westonaprice.org/know-your-fats/know-your-fats-introduction
Got the WRONG kind Roasted Macadamia Nuts 15 Answers
How do I make my parents see the truth? 8 Answers