I often ask the question of “Do you need an oil change?” to those that are on my supermarket smart cart tours. Many times, customers are using the right oils for cooking, but there are often questions regarding other oils, their uses and benefits.

Let’s take a look at the best-for-you types available with the highest monounsaturated fat content. Monounsaturated fats are those that are good for your heart, helping to lower cholesterol and prevent heart disease:

•Extra-virgin olive oil has a very high content of monounsaturated fats. But, because it does not withstand high heat very well, it is best used for dressings and drizzling.

•To lightly sauté foods, your best choices are virgin olive oil and safflower oil. Virgin olive oil is the result of the first pressing of the olives — choose cold-pressed. Safflower oil does have a higher smoke point and can withstand higher temperatures.

•For cooking with high heat, light olive oil (not lower in calories just lighter in color), canola, peanut, sesame, avocado, grapeseed and sunflower oils will be your best bets.

•Canola oil is very versatile and can be used from everything from a salad dressing ingredient to high-heat sautéing. The flavor is very mild; the oil is derived from a relative to the mustard plant, rapeseed.

•Peanut oil also withstands very high temperatures and is very high in monounsaturated fat.

•Sesame oil is strongly flavored and a little goes a long way. Choose a toasted sesame oil for seasoning or drizzling and light-colored sesame oil for higher-heat cooking.

•Avocado oil is light-tasting and very high in monounsaturated fats (as are fresh avocados).

•Grapeseed oil has a high smoke point and makes a great substitute for olive oil in cooking.

•Sunflower oil is mild-flavored, high in monounsaturated fats and can withstand high-heat cooking.

There are also varying types of processing:

•Expeller-pressed. A chemical-free mechanical process that extracts oil from nuts and seeds.

•Cold-pressed. These are oils that are expeller-pressed in a heat-controlled environment to preserve their flavor, aroma and nutrients.

•Refined Oils. These are oils that have been filtered until they are transparent, making them good for high-heat cooking.

•Unrefined Oils. These oils contain solids that make them cloudy but give them more flavor. They are not suitable for high-heat cooking.

To store your oils, keep them in a dark, cool pantry area.

Once opened, you can keep for them for six to 12 months but be aware of the production date on the product as oils are generally good for up to a year after that date. You can also store oils in the refrigerator and let them come to room temperature prior to using.

Roasted Pepper Pasta

Serves 8 (1 cup each)

All you need

•1 (12 oz) package spinach fettuccine

•2 tsp olive oil or grapeseed oil

•1⁄2 cup chopped onion

•1 (8 oz) package sliced fresh mushrooms

•1 (12 oz) jar sweet roasted peppers, drained and chopped

•1⁄2 cup prepared pesto

Sea salt and black pepper, to taste

All you do

1. Prepare fettuccine according to package directions.

2. Heat olive oil in a large skillet over medium heat. Sauté chopped onion and mushrooms for 5 minutes or until tender. Stir in peppers and cook for an additional 3 minutes or until heated through. Turn off heat.

3. Stir in hot fettuccine and pesto. Season to taste with salt and pepper.

Nutrition Facts per serving: 270 calories, 9 g fat, 2.5 g saturated fat, 0 g trans fat, 5 mg cholesterol, 290 mg sodium, 36 g carbohydrates, 3 g fiber, 4 g sugar, 10 g protein.

Daily Values: 40% vitamin A, 45% vitamin C, 20% calcium, 15% iron.