Updated: Feb 1, 2020
Most oils are processed or refined. If you are able to purchase cold pressed oils, these would be the best. The oils that are best to use is Ghee, Sesame, Peanut and Olive.
Ideally, use a combination of oils. Each dish can be prepared with different oil, so that you receive all the different omega 3 fatty acids.
Sunflower is used often for frying due to its high cooking point, which can be easily substituted with peanut oil. Ghee and sesame oil heats up quickly, so best to cook on low flame. When oils or fats are partially hydrogenated or hydrogenated this is when they become toxic for your body. Butter and ghee is fine, in limited amounts. Stay away from margarines, even if the claim is that they are made from vegetable fat so healthier. It mostly synthetic.
Surprising Coconut Oil is one of the best oils to use, even though the table below shows it has high saturated fat. One should remember what kind of saturated fat it is; ie. A natural occurring saturated fat not synthesized through processing. Also 50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on Earth! Capric acid, another coconut fatty acid present in smaller amounts, has also been added to the list of coconut's antimicrobial components. This is one of the key reasons you should consider consuming coconut oil, because there aren't many sources of monolaurin (microbicide) in our diet.