Know Why these Heart-Healthy Cooking Oils are a must for your pantry

How to choose the right oils for heart health?

Choosing the right cooking oil is crucial for a heart-healthy diet as it forms the base of your meals.

Every oil differs in its taste, nutritional composition, and effect on your blood sugar. Here are key factors to consider when choosing oils for heart health:

1. Type of Fats

   Unsaturated Fats: Choose oils that are rich in monosaturated fats and polyunsaturated fats as they are proven to lower your bad cholesterol.

   Saturated Fats: Avoid or limit cooking oils that are high in saturated fats, such as coconut oil, as they can raise your cholesterol level when consumed excessively.

2. Smoke Point of Oils:

   Indian cooking is about high heat, deep frying, and saute for a longer time with patience.

   Smoke point is a condition when oils start breaking down the nutrients due to high heat. Choose oils that are of high-smoke point so you get the maximum nutrients from your food.

3. Processing Method:

   Refined oils are processed on high heat which rips off their essential nutrients and flavor, leaving zero nutrients.

   Opt for cold-pressed oils that retain their natural nutrients and are processed without heat, which makes them a healthy alternative.

Read More: Cold-Pressed Oils vs. Refined Oils: Which Is Healthier?

Here are 3 oils that are good for your heart and overall well-being.

1. Olive oil:

   

   Olive Oil is popular being heart-healthy and famous among the heath-enthusiasts as an alternative to refined oil.

   With its ability to reduce blood pressure, olive oil reduces the risk of heart disease and stroke by promoting good cholesterol (HDL) in your body.

   Olive has a higher smoke point of about 350°F (176°C), making it versatile and suitable for Indian cooking.

   Rich in monounsaturated fats, olive oil contains oleic acid which has been shown to have anti-cancer and anti-inflammatory properties.

   Olive is rich in antioxidants, such as vitamin E which can reduce oxidative stress and inflammation, a primary cause of cardiovascular diseases. Thus, olive is great for overall heart health and well-being.

2. Avocado oil:

   

   Avocados are exotic fruits from South American regions and are sincerely loved by Indians for thier creamy and rich flavor.

   Avocado oil is great for heart health with its neutral flavor and taste perfect for sweet or savory Indian cooking.

   With a high smoke point, avocado oil has high amounts of oleic acid, a type of fatty acid that is found to lower bad cholesterol and increase good cholesterol, helping reduce your risk of heart disease.

   Avocado oil is also beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar spikes, and total fat levels in your heart.

3. Sesame oil:

   

   For over 5000 years, Sesame oil has been used in India for cooking, lighting, and medicinal purposes from the Harappan civilization.

   Sesame oil consists of heart-healthy antioxidants like sesamol and sesaminol, which are helpful in certain neurological disorders and diabetes.

   Research has shown that sesame oil can significantly improve fasting blood sugar and long-term blood sugar. It works well as a salad dressing.

   Overall, incorporating sesame oil into a balanced diet may contribute to improved heart health by mitigating several risk factors associated with cardiovascular disease.