Having just recently written a piece on some alternative uses for olive oil (relieving constipation, cleaning household furniture, etc.), I figured it would be fitting to spend a little time talking about its more commonly known health benefits. In the process, I thought I'd also point out how many other oils measure up.

Flaxseed Oil: Good for salad dressing. Great source of ALA, a form of heart-healthy Omega-3 fatty acids.

Extra Virgin Olive Oil: How something can be EXTRA virgin is beyond me. Nevertheless, EVOO requires minimal processing and contains high levels of the antioxidants known as polyphenols. Very, very good for your heart.

Olive Oil: The more promiscuous cousin of EVOO is perfect for grilling, sauteing, and using in a pasta sauce. It's high in monounsaturated fats (good fats) and antioxidants, so it helps prevent the build-up of LDL (bad) cholesterol.

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Oil...it's what for dinner.

Well, it's at least part of what's for dinner. Knowing which oil is the healthiest choice and the tastiest choice for said dinner -- ah, that's what I want to talk to you about.

If you're a regular reader of this blog, you know by now that the healthiest way to go in terms of your oil selection is Extra Virgin Olive Oil (or EVOO if you're Rachel Ray ... which I'm not, so I'll avoid the acronyms). It involves minimal processing and high levels of the antioxidants known as polyphenols.

So, what about the other oils? How do they measure up?

• Flaxseed Oil: Good for salad dressing. Great source of ALA, a form of heart-healthy Omega-3 fatty acids.
• Olive Oil: This non-extra-virgin (please explain to me how something can be Extra virgin?) is perfect for grilling, sauteing, and using in a pasta sauce. It's high in monosaturated fats (good fats) and antioxidants, so it helps prevent the build-up of LDL (bad) cholesterol.
• Canola Oil: Good for baking and broiling. Rather low in saturated fat and also a good source of ALA.
• Grapeseed Oil: Works well for pan frying food. A good source of vitamin E, beta-carotene and sterols, which means that it also guards against the collection of bad cholesterol.
• Rice Bran Oil: Can be used for deep-frying food or stir-frying. Contains various vitamin E related antioxidants that have been shown in clinical studies to inhibit both breast and skin cancer cells.

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Well, looks like those Omega-3s have done it again. Every time I turn around it seems yet another study has been conducted on the benefits of consuming foods rich in Omega-3 fatty acids. Recent studies have linked Omega-3s to heart health and possible weight loss. The article du jour covers a study comparing the eating habits and blood pressure of over 4500 adults.

As one might suspect, those participants who consumed foods containing Omega-3s had slightly lower blood pressure. Although that might not seem significant, Dr. Hirotsugu Ueshima of the study was quick to point out that "With blood pressure, every millimeter counts." He added that the effect of the Omega-3s was cumulative. According to Dr. Ueshima, "The effect of each nutrient is small but independent so together they can add up to a substantial impact on blood pressure."

Foods such as fatty fish, walnuts, flax seed oil and canola oil all contain Omega-3 fatty acids. It was noted in the article that consuming such foods along with a limited salt and alcohol consumption and avoiding weight gain would make a big difference.

High blood pressure, also known as hypertension, can lead to stroke, heart failure, heart attack, failing kidneys and loss of vision.

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If you're trying to lose weight or are just interested in improving your eating habits, making a few changes in your favorite recipes is a good place to start. Many people don't want to completely give up the foods they love, and with a little tweaking, you shouldn't have to.

Here's a great article outlining 20 tips for making any meal lighter and healthier. There's a lot of helpful information here ranging from simple -- using a smaller plate to reduce portion sizes -- to the more complicated idea of comparing your recipe to similar versions in a low-calorie cook book. My favorite ideas fall in the substitution category -- using less of a more flavorful cheese and putting chocolate chips on top of cookies instead of mixing them into the batter.

Though this article recommends canola oil for sauteing, I've found success sauteing onions, garlic, and ginger in vegetable broth as well. What kinds of cooking tricks do you use in your kitchen to lighten up your favorite meals?

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