0 In Food/ Health

Choosing Which Cooking Oil to Use: Free Printable

Choosing Which Cooking Oil to Use: Free Printable

Choosing which cooking oil to use seemed to have been decided when the Mediteranean Diet became popular back in the 1990’s.  Hands down, it was olive oil.  And if you ask most people, they’ll still today, all tell you olive oil is good for you.

There are an assortment of factors to take into consideration when you’re choosing which cooking oil to use.   Your choice will depend on if you’re heating it and how hot you need it to go or if you’re going to be using it in a salad.  And at the same time, picking the oil that will have the most benefits and cause your body the least problems are also key things to keep in mind.


Choosing which cooking oil to use depends on what you want to do with it doesn’t it?  Choosing Which Cooking Oil to Use, just got easier, act now, get free printable healthy oils chart

The food industry has grown up on the use of a variety of oils.  There are three  characteristics that are the most important for the food industries.  Stability at room temperature, shelf life and availability.  But those attributes have no relation to our health do they?


Unfortunately, the saturated fats that predominate in our food chain, are not doing us any favours.

Saturated fats are often assumed to be the source of arterial plaque buildup in arteries.  And it’s likewise, often thought that the buildup increases our risk for heart disease and stroke as well as weight gain.  Easily recognized as saturated because they tend to remain in solid form at room temperature, would be coconut oil, lard and other animal fats, palm oil and butter and the fat in cream.

Interestingly, while just taking those saturated fats out of your diet seemed to have very little effect on your risk of getting a heart attack or stroke, replacing them with polyunsaturated fats (healthy fats) actually resulted in a 17% reduction in the risk of some kind of heart disease crisis.  This would mean that eating lean meat or drinking skimmed cow milk instead of fatty meat and whole milk, isn’t ‘heart protective’.  But if you replace those calories with plants with their polyunsaturated fats, then your risk of heart attack is reduced by 17%.



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Choosing Which cooking oil to use, free printable chart, guaranteed easy, will help you know which oil gives maximum health benefitsYou absolutely do need to include fats in your diet….

Fat in general, is necessary for your health.  We need it for absorption of Vitamins A, D, E and K.  It also fills our fat cells and insulates our bodies so that we can stay warm. And then of course, we have to eat the essential fatty acids that are a must for good health.

So choosing which cooking oil to use should always come down to two things.  Which are going to provide the most benefit and cause the least harm.  After watching a video called 40 Year Old Vegan Dies of a Heart Attack,   I created a handy little resource to help remind myself of which ones are the best and that’s what I’m thrilled to share with you all here!   You can print it out and stick it on the inside of one of the cupboard doors in your kitchen.


A free printable chart makes choosing which cooking oil to use, a whole lot easier….

The top half highlights the two kinds of fats that we can use.  They are  the ones that are beneficial, along with suggestions on sources and uses.  Each day, you should try real hard to get the Omega 3’s that you need, to be healthy.  And for your day to day cooking, IF you must use oil, try to choose from that list of four types of mono-unsaturated oils.

The bottom half lists the fats that are more trouble than they’re worth.  It shows you sources of saturated fats and sources of Omega 6’s which by and large, become damaging if they become too abundant.   Controlling your Omega 6’s is an admirable pursuit and worth the effort!

So if you click on the link below, it will open up to provide you with this easy to follow chart.  Then you can print it and you have a handy reference guide.  After that all you have to do is choose from the top half and you’ll be scoring big for your body.

Sources of Very Good Fats Chart


But isn’t coconut oil one of the ‘good guys’?Choosing Which Cooking Oil to Use, use free printable to discover which are best

One little thing you might have noticed is that I’ve included coconut oil in the ’Not Very Good Fats’ lineup!  I know, I know, it hurts me too because I used to use coconut oil all the time!  Love the flavour, the convenience, the storability….loved it.  But then I found out it’s a saturated fat.  And saturated fats just aren’t good for anybodies arteries.  So, while I didn’t quit using it,  I do use it less.    It still goes on my popcorn and I sometimes use it in making desserts so I haven’t cast it aside entirely.  I’m just more particular about the recipes that it gets included in.   Choosing which cooking oil to use, just got easier by one.

Anyway, share your thoughts and let me know what you think.  Do you have particular preferences when you’re choosing which cooking oil to use and why.  Love to hear it.  In the meantime, be safe, be kind and enjoy your day wherever you are!



Good, Great, Bad & Killer Fats – https://nutritionfacts.org/video/good-great-bad-killer-fats/

What’s To Know About The Mediterranean Diet – https://www.medicalnewstoday.com/articles/149090.php

Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475232/

40 Year Old Vegan Dies of a Heart Attack? – https://www.youtube.com/watch?v=q7KeRwdIH04







As always, I will remind you that  I’m not a medical doctor.   I’ve spent the last 20 years focusing on and learning to ‘grow’ my own health however.  And that’s what I’m sharing here.   All of it based on my own experiences and also the things that I’ve learned from the real experts!  Those are the researchers and doctors who’ve seen the actual patients, worked in the labs and write the medical reports that are sprinkled throughout these posts.

My goal is to motivate and help you find your best way to live a healthier and more peaceful life.   But I suggest strongly that you talk over any changes in your routines, with your doctor.  This would include changes to your exercise routines and any medications you might be taking or other supplements.

Lastly, this blog and each post may contain affiliate links.  That means that if you buy something through them, I’ll receive a commission, at no extra cost to you.

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0 In Food

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Do you remember last week when I wrote a post that talked about healthy foods and how to choose the healthiest foods?   And remember how towards the end, I’d mentioned the benefits of a cashew salad dressing as opposed to olive oil and vinegar.  The details generally were that within 10 minutes, your body begins to store the fat from the oil and vinegar dressing.  But if you have a salad dressing that is made Continue Reading →

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Just for fun, let’s play The Lottery Game.  My daughter and I used to play this on the way home from school sometimes.   In this case, I’ll ask a question.  Let’s say you won a massive lottery tomorrow.  What luxury car can you envision sitting in your driveway the day after?  Imagine the colour, the sound of the door as it clicks shut and envelopes you in that new car smell.  Can you see yourself cruising down the highway in it?  Gliding around the roads curves with the kind of intimacy that only those who get to drive these ultimate auto’s will ever know. Continue Reading →

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Inspiration is one of those wonderful things that sneaks up on you isn’t it?  You’ll spend an afternoon, racking your brain over a problem.  You look at it from this angle, then that….and you get nothing.  Time wasted right?  So maybe you turn to the encouraging words of inspirational quotes or an inspirational video that tell you to never give up.  You watch one, maybe two and you still come up with diddly squat. Continue Reading →

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2 In Food/ Health

Dehydration, Discover 8 Strategies to Avoid It.

It sneaks up on you.  You’re running around, doing chores or errands, trying to remember everything that you have to remember.  And somehow, if you’re like me and so many others, one thing you can’t seem to lock into your brain is to drink enough water, every day.  Chronic dehydration has become the perpetual condition of your status quo.

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illustrations of cooking utensils, Recipes For Success!

I think most of us have a favourite soup recipe.  Something easy and delicious that works every time.  Personally, whatever the veggies may be that you use, I think it all hinges on your seasonings.   Especially because it’s a soup.  So over the years I’ve developed this absolutely delicious and ‘uber-easy’ vegetable soup Indian style. Continue Reading →

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14 In Life Happens/ Life Happens

Decluttering Your Life With 13 Easy Tips

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18 In Life Happens

The Blogging Routine for Beginner Bloggers!

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This will be my 32nd post on this blog which I started about a year ago.  Massive learning curve!  As I’ve been doing all the research and reading, the one thing that has eluded me is any kind of a blogging routine.  Haphazard, flying by the seat of my pants, hit or miss….all phrases that describe my process – in the beginning. Continue Reading →

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