The American Heart Association recommends cooking oils lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil. Use them sparingly, though, because they contain 120 calories per tablespoon. Use liquid vegetable oils or nonfat cooking sprays whenever possible. Stay away from coconut oil, palm oil and palm kernel oil. Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.