Saturated fats are best for hot uses: Use organic virgin forms for coconut oils and pasture-raised/grass fed organic sources are best when using animal fats.
Some saturated fats for hot cooking can include: butter, ghee, tallow, schmaltz ( chicken fat), lamb fat and duck fat.
Saturated fats to avoid include things like margarine and hydrogenated or partially hydrogenated oils. Check your food labels and avoid these substances.
Unsaturated fats/oils are best for cold uses. Organic, extra virgin and cold pressed forms are ideal.
Some unsaturated fats include olive oil, avocado oil, nut oils (walnut, pecan, macadamia, flaxseed oil) Unsaturated fats are easily damaged/oxidized when heat is applied to them. So cooking with olive oil on medium to high heat is not a healthy option. We do not want to consume damaged fats as they can increase inflammation in the body.
Some highly processed oils to avoid include: canola oil, corn oil, vegetable oil, sunflower oil, soybean oil, safflower oil, and cottonseed oil just to name a few.