The fats you choose to use depends on what you’re using them for:
If you’re cooking, choose oils and fats which are saturated (such as ghee, lard, tallow and coconut oil) as they are more stable when heated.
For lower heat cooking, use oils high in monounsaturated fats (MUFA) like olive oil, avocado oil, and macadamia oil.
To season salads or any other cold use, use oils high in MUFA and polyunsaturated fats (PUFA) like nut and seed oils.
Avoid heavily refined oils or fats such as processed vegetable oils, some types of margarine, hydrogenated oils, and trans fats since they are all damaging to your health .
Cold-pressed and virgin oils are less oxidized and also better for you.
Avoid oils which are ‘deodorized’ as they go through toxic extraction processes, including bleaching, to mask the (unhealthy) rancidity !
Typically you get what you pay for, and quality fats like grass-fed butter, ghee, and raw virgin coconut oil are more expensive but are much more nutritious.