The American Heart Association recommends that no more than 30-percent of a day's calories should come from fat (a tablespoon of virtually any vegetable oil contains 120 calories). Here is more information on specific oils to help you make educated choices:
Avoid Most Saturated Fats.
Saturates includes tropical oils and other hard fats. Oils that contain less than one-third saturated fat are called unsaturated and they are further labeled poly or mono.
Occasionally Choose Polyunsaturates.
Polyunsaturates help lower cholesterol in the blood and diminish the bad fat, or LDL's, but the also reduce the good fat, or HDL's. Corn, cottonseed, safflower, soybean and sunflower oils are polyunsaturates that also contain linoleic acid, an essential fatty acid that the body needs to make its own fat.
Do Choose Monounsaturates.
Monounsaturates are today's nutritional "good guys". They lower LDL's while preserving HDL's. Widely appreciated by nutritionists, monounsaturates - including olive, avocado and peanut are recommended for daily use.
Use any oils wisely - don't overuse them.
Try to roast, bake or broil foods instead. Avoid frying at all cost. Instead of frying, if you must do something similar, sauté with only a drizzle of oil or use a non-stick pan - they work wonders.