Vegetable oils such as olive and canola oil are rich in beneficial mono and polyunsaturated fatty acids. These fats can help lower your blood cholesterol level when you use them in place of saturated and trans-fat. Coconut, palm and palm kernel oils are high in artery-clogging saturated fat.
Since all oils have 125 calories per tablespoon, consider your portion size. But remember, even healthy fats can contribute to weight gain if used too freely.