THE HEART FOUNDATION recommends you should use a variety of oils in food preparation, including canola, sunflower, soybeans, olive, peanut, macadamia, sesame oil, tallow, lard, coconut oil, copha, coconut cream/milk (even reduced- fat varieties), cream, butter, ghee, shortening and margarine. Stick to baking, grilling or steaming rather than deep-frying.
Baking : Use a variety of polyunsaturated and monounsaturated oils and margarine, including those made from canola, olive, sunflower, soybeans and peanut. Use spray oils that olive or canola based.
Spreading on bread: Use a polyunsaturated or monounsaturated margarine spread.
Deep-frying : Not recommended by the Heart Foundation. However, it recommends commercial food service outlets use high - oleic sunflower or canola oil.
Salad dressing: Use sunflower, canola or grape seed oils.
Shallow/pan/stir-frying: A variety of oils are suitable including all those listed above.
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