The oil you choose adds healthy benefits to every bite.

The health benefits of your cooking oil may depend on your personal needs. If you have high blood pressure, for example, you might opt for extra-virgin olive oil. But if you’re more concerned with building bone mass, consider sesame oil instead. A variety of cooking oils abound, so don’t limit yourself. Choose wisely to get the most health benefit in every bite.

Extra-Virgin Olive Oil
Reach for extra-virgin olive oil to get a dose of oleic acid, which may reduce inflammation, according to a study done by the Monell Chemical Senses Center, an independent research organization in Philadelphia. This type of olive oil has polyphenols that may also ward off high blood pressure and cancer, while its antioxidants can reduce the risk of heart disease, stroke and Alzheimer’s. Additionally, this oil includes vitamins E and K.

Flax Oil
Flaxseed oil contains the three main omega-3 fatty acids that improve heart health, reduce inflammation and protect the brain from aging, according to the National Institutes of Health’s Office of Dietary Supplements. There are many other benefits, too.

Coconut Oil
Coconut oil is processed differently than other fats, as it has triglycerides that are processed in the liver, then used as a quick source of energy, or turned into brain-boosting ketones. Bonus: These triglycerides can also increase calorie-burning.

Avocado Oil
Avocado oil may raise good cholesterol and lower bad cholesterol. The oil also boasts lutein, an antioxidant that invigorates eye health and protects against cataracts. When paired with vegetables, avocado oil can aid the body in absorbing up to 17 times more nutrients than when no oil is used.

Peanut Oil
Peanut oil is rich in vitamin E, which protects against wrinkles and blemishes. It can also enhance the immune system by increasing white blood cell production to fight foreign agents in the body. Its resveratrol content may also decrease blood pressure and reduce stress on the cardiovascular system.

Sesame Oil
Thanks to copper, zinc and calcium, sesame oil can increase bone growth and repair in the body. It may also relieve anxiety, as the oil contains tyrosine, an amino acid connected to serotonin production.