Healthy supplemental oils: cod liver, flaxseed, high vitamin butter oil.
Healthy cooking oils: butter (preferably from grass-fed cattle), coconut oil, extra virgin olive oil, ghee or clarified butter, palm oil, peanut oil, sesame oil, safflower & sunflower oils.
Healthy oils should be in colored containers & should be avoided if in a clear one. Light can damage the oils. There should also be an expiration date on the container as nutrients have a shelf life. Look for expeller or cold pressed oils.
Organic butter is one of the healthiest foods. It contains fat-soluble vitamins, trace minerals, short & medium chain fats as well as other key nutrients. One of the most interesting items in butter (from cows grazing on grass) is the "X factor", as described by Dr. Weston Price, one of the pioneers of using natural foods. It refers to a substance that helps the body absorb & utilize minerals!
Margarine contains neither vitamins or minerals. It contains many substances harmful to the body. They should be avoided at all costs.
Information taken from: Guide To Healthy Eating. Written by David Brownstein, M.D. & Sheryl Shenefelt, C.N.