well, I have pretty strong opinions on oils vs. fats, so I came to read this thread to see if I could add anything but I think SkyDog & I share a common brain because the last 2 topics I've gone to, he has posted thoughts that very well could have once existed in mine. And same for this topic...
Minimal thoughts I can add:
Avocado can make a nice dressing by blending rather than just sliced in the salad.
Olives are fantastic in salads as well, in place of olive oil
It is definitely possible to have too much oil, as Skydog said, and also possible to have too much fat in proportion to the rest of your diet.
When you do use oil for cooking, the purpose is to coat the FOOD - NOT the pan! There is no need to swirl the oil around the pan unless you're making pancakes or omeletes or something. All it does is expose the oil to more heat and makes it break down into toxic nastiness faster. When you are sauteeing vegetables, heat the pan, add a small amount of oil (I use 1 tsp or less) just before adding the veggies and then immediately stir them around to coat them in the oil and get the oil off the direct heat.
I do use flax oil, since it can be difficult for our digestive systems to break down the seeds, even when they are ground. I am careful to buy unrefined, virgin, cold-pressed, in an opaque bottle and in a store that keeps it refrigerated - and then I refrigerate it at home. I also buy the smallest bottle, even though it costs more, to keep it as fresh as possible.
I also use a small amount of olive oil when cooking. I agree that coconut oil is better, but olive is mostly monounsaturated fats which are still fairly stable at high temp. Also, since olive oil has been used for centuries in Europe without any major health implications I feel ok about it. I also use sesame oil, which although more polyunsatured than would normally work has an antioxidant that helps protect it from breaking down in heat. Sesame oil has also been used for centuries in Asia safely. I'd be interested to hear your thoughts on those 2 oils in more detail SkyDog!
Feel free to check out my videos on how to make healthy and delicious vegan meals at www.HealthyVeganRecipes.net