Olive oil is not the only good oil on the block

Tesco Vegetable Oil, €1.29 for 1l, Tesco.ie

Per tablespoon: Calories, 124; saturated fat, 1.1g; monounsaturated fat, 8.8g; polyunsaturated fat, 4g.

Good for: All uses. THIS is actually rapeseed oil, which is high in healthy monounsaturated fat and low in saturated fat. It has the omega-3 fat linoleic acid, which helps maintain heart health and fight inflammation. The oil has a high smoke point — the temperature at which it starts to degrade or break down (which harms flavour and nutrients). Prolonged exposure to heat can cause it to form trans fats, which are the worst for cardiovascular health, so don’t reuse it.

Lakeshore Rapeseed Oil, €3 for 500ml, Tesco.ie

Per tablespoon: Calories, 133; saturated fat, 1g; monounsaturated fat, 8.8g; polyunsaturated fat, 4g.

Good for: Dressings, stir-frying. HIGH in monounsaturated fat and low in saturated fat, this has some omega-3 fat linoleic acid. It’s cold-pressed, so has more plant sterols, which lower blood pressure and cholesterol. It’s a myth that all cold–pressed oils degrade when heated: this has a smoke point of 230c. Biona Organic Flax Seed Oil (pictured), €8.15 for 250ml, nourish.ie

Per tablespoon: Calories, 135; saturated fat, 1.3g; monounsaturated fat, 2.4g; polyunsaturated fat, 10.1g.

Good for: Drizzling. A TABLESPOON of this oil (left) contains around two-thirds of the amount of omega-3 as in a 130g salmon fillet. You can’t heat it — the polyunsaturated fat content makes it sensitive to oxidation, when harmful molecules form.

Olivado Extra Virgin Avocado Oil, €9.39 for 250ml, amazon.co.uk

Per tablespoon: Calories, 121; saturated fat, 1.9g; monounsaturated fat, 10.3g; polyunsaturated fat, 1.5g.

Good for: Roasting, sauteing, drizzling. THIS is high in vitamin E and cholesterollowering beta-sitosterol. It’s made from organic and fair trade avocados and is very good for cooking as it produces fewer trans fats than virtually any other when heated for a long time.