When it comes to healthy oils, many people think primarily of olive oil. And while olive oil does have a much healthier makeup than, say, butter or palm oil, it has nearly twice the artery-clogging saturated fat of canola oil. Canola oil also contains more omega-3 and omega-6 fatty acids, called essential fatty acids because our body needs them but cannot produce them on its own.

While the body needs fat, including saturated fat, to function, Americans tend to consume too much. Dietary guidelines recommend limiting fat intake to 30 percent of total calories, with no more than one-third coming from saturated fat. The American Dietetic Association recommends a switch to canola oil to limit saturated fat intake, and studies show substituting canola for other types of oils can improve heart health.

Just remember, all oils, including canola, are high in calories and should be used in moderation.

— Markian Hawryluk, The Bulletin