After decades of being told that all fat is bad, we’re slowly learning that is untrue. While it can be a difficult mental shift to make, recent research has not only shown that fat does not necessarily make you fat, but also that this macronutrient offers a number of health benefits. However, not all fat is created equal. When it comes to cooking with oil, it’s important to know that some oils are much better for you than others. But which ones will keep your heart and brain healthy, and which ones will cause damage? The Healthiest Oils: Extra Virgin Olive Oil High quality extra virgin olive oil is one of the healthiest oils that you can use. High in monounsaturated fats, olive oil will help keep your heart healthy. It’s even been shown to counter the effects of UV exposure, helping to prevent skin cancer. One important thing to keep in mind is that olive oil has a relatively low smoke point, which means it does not tolerate high heat well. Instead of cooking with it, make a healthy salad dressing instead. Coconut Oil Coconut oil has been trending for a while now, and for good reason. It’s rich in MCTs, or medium chain triglycerides, which have been shown to boost brain function and speed up the metabolism. Coconut oil tolerates high heat well, so it’s great for roasting vegetables or searing meat. It can also be used as a multifaceted beauty product, from a deep moisturizer to a gentle eye makeup remover. Avocado Oil You already know that avocadoes are good for you, but have you tried cooking with avocado oil? Much like olive oil, avocado oil is rich in monounsaturated fat. But it also contains high levels of beta-sitosterol, a certain type of cholesterol that helps that body convert “bad” fat into healthier forms. Avocado oil also contains plenty of vitamin E, which is essential for healthy skin and eyes. The Worst Oils: The worst oils that you can keep in your kitchen all have one thing in common: they are highly processed vegetable oils. These oils are not only bad for your health, but they’re also bad for the environment. Canola oil, for example, is a genetically modified version of rapeseed oil. Along with soybean and corn oil, canola is one of the many highly processed, GMO-derived vegetable oils that you’ll want to avoid. They contain a ton of omega-6 fatty acids, which when consumed in large quantities, can lead to inflammation, heart disease, and other chronic conditions. These oils are often sneaked into processed foods, and while they are okay to consume on occasion, they should not be in your kitchen rotation. One thing you’ll notice immediately is that the healthy oils on this list have a much higher price tag than the unhealthy ones. While it might be a stretch for your budget, investing in the right oils for your kitchen will be better for your health in the long run.