Adding heart-healthy oils to your meals gives flavor and keeps you feeling full. Healthy oils also help your body absorb fat-soluble vitamins. The next time you toss together a fresh green salad or serve warm roasted vegetables, drizzle on some of these oils.

Avocado Oil

Studies show that when avocado oil is added to a salad or salsa, it increases the absorption of carotenoids. Many carotenoids are converted to vitamin A in the body, which plays a role in growth and development, immune health, and vision. Look for unrefined, cold-pressed avocado oil to use for salads.

Dark Sesame Oil

Sesame oil contains sesamolin and sesamin, two antioxidants that may be responsible for the oil’s health benefits. Research shows that cooking with sesame oil may help reduce blood pressure. Look for dark sesame oil, which gives foods a deep, nutty flavor. Drizzle the oil over stir-fried vegetables just before they are done cooking.

Macadamia Nut Oil

Macadamia nut oil has one of the highest amounts of monounsaturated fats among nut oils. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol in your blood, reducing the risk of heart disease and stroke. Macadamia nut oil has a delicious, almost creamy, taste that makes a good dressing for pasta salads and fresh green salads.

Walnut Oil

Walnut oil is rich in omega-3 fatty acids, which are essential for brain function and growth and development. Omega-3 fatty acids have also been shown to reduce inflammation and risk for chronic disease. The oil’s nutty flavor goes well with fish. Try drizzling walnut oil over roasted salmon or tilapia just before serving.

Additional Reading

• Harvard School of Public Health: Scientists debunk claims of seed oil health risks

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.