Look for these in the market or choose fresh or frozen vegetables. Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don't have cholesterol and are good sources of protein. Cooking with fats and oils Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fatty acids. They're good to use in limited amounts for cooking or dressings.
Peanut oil has slightly more saturated fatty acids.
Don't use it as a major cooking oil. You can use it now and then for flavoring. Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils. Most Americans consume only about half the fiber they need each day.