Walk down the cooking oil aisle and it's easy to get overwhelmed. Olive, avocado, canola, grapeseed, peanut -- they all promise something different, and not every bottle works for every recipe. Use the wrong one and your dish can end up greasy, bitter or just plain off.

The key is knowing which oils handle heat best and which are better left raw. High-heat methods like frying or searing call for neutral oils with a higher smoke point, such as canola, avocado, or grapeseed. These options hold up under hotter temperatures and give food a clean, crisp finish. Olive oil, on the other hand, shines in dressings, sautés, or as a drizzle, where its rich flavor can stand out without the risk of burning. It can also help enhance proteins and vegetables .

It's not just about cook

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