Oil is undoubtedly the ultimate staple in any kitchen. Whether it is your main course or salad, you simply require to use oil. But it is vital to pick the right kind of oil to protect yourself from obesity, heart disease, cholesterol, and digestive issues. In this article, we will help you choose the best oil for health in India. If you are wondering which oil is best for heart? you have come to the right place.
Cooking oil is either acquired from vegetables or animals. Nowadays the market is flooded with several cooking oils. Some of them claim to be abundant in Omega fatty acids while some are known to be excellent for heart health. There seems to be an endless confusion concerning the right choice of cooking oil and whether the oil will stay healthy once it is cooked or not?
When you are preparing your meal on the high temperature you definitely don’t wish it to go rancid or oxidized easily. Upon oxidation, cooking oils form free radicals. These radicals make the oil unsuitable for cooking. Therefore it is imperative to recognize the resistance of the cooking oil to rancidification and oxidation at high as well as low heat. So, Which oil is best for heart ? Best Oil for health in India let us throw some more light on this, let us discuss the numerous Indian oils available in the market:
Which oil is best for heart? Best Oil for health in India:
Rice Bran Oil
It is a delicate-tasting oil. Rice bran oil is made from the outer layer of rice. It has a high smoking point of 500 degree F. Hence it is a great choice for deep frying, broiling and stir-frying. This oil is free from trans- fats and rich in polyunsaturated and monounsaturated fats. It contains an antioxidant known as Oryzanol that can enhance the cholesterol levels. In addition to Oryzanol rice, bran oil is a great source of Vitamin E which gives protection against free radical damage. Since it has a longer shelf life it is not prone to rancidity.
Canola oil is a healthy oil. It is extracted from rapeseed. It has a light texture and a neutral flavor. The healthier unsaturated fats in this oil are on a higher side. Since this oil is packed with Vitamin E which fights free radicals, it can reduce the risk of memory loss, heart disease, and cancer.
Olive oil is the finest oil for cooking. It is excellent for heart health and raising good cholesterol. It is important to choose extra virgin olive oil since it comprises of more antioxidants and nutrients than the refined variety. Olive oil can turn rancid easily. Hence, It should be stored in a dark, cool and dry place. Olive oil has its own restriction over-cooking. Watch this video to understand it better.
Coconut oil is the best choice for high heat cooking. It contains almost 90% of saturated fatty acids. Hence, it remains highly resistant to high temperature and heat. It is loaded with lauric acid which can kill bacteria and lower your cholesterol. The fats found in this oil can speed up your metabolism and keep you full.
Palm oil is made from palm fruit. It is rich in saturated fats as well as monounsaturated fats. The unrefined form of palm oil is called red palm oil. Red palm oil is a good oil because it contains coenzyme Q10, Vitamin E, and other nutrients. Palm oil has always been in the limelight for all wrong reasons. Whether palm oil is good for health or not is a controversial topic for many. Palm oil has a high saturated fat content, which can be harmful to cardiovascular health. However, a study published in the US National Library of Medicine and National Institute of Health concluded that, when palm oil is consumed as part of a balanced diet, it does not contribute to risk for cardiovascular disease.”
Avocado oil is obtained from the flesh of ripe avocados. Among all the other oils Avocado oil has the highest smoking point which makes it the best oil for high- temperature cooking. It contains monounsaturated fats that help to improve good cholesterol. This oil is also a great source of phytosterol that can reduce inflammation. It also contains a carotenoid called lutein that can promote eye health by cutting down the risk of macular degeneration.
Flaxseed oil is super rich in Alpha-linolenic acid and Omega-3 fats. People mainly use this oil to reduce blood sugar and cholesterol. However, it contains polyunsaturated fats which makes it unsuitable for cooking. Read about the benefits of Flax seeds.
Sunflower oil is non- volatile oil and provides more amount of Vitamin E than any other cooking oil. It can minimize the possibility of cardiovascular diseases and a very healthy option for patients suffering from arthritis. This oil is full of antioxidants that enhances the immune system, as well as prevents colon cancer and aids in healthy nervous system function.
Groundnut oil comprises of polyunsaturated and monounsaturated fats. Due to the presence of monounsaturated fatty acids, it can greatly improve heart health and fight cancer. Owing to the presence of resveratrol it can lower the risk of viral infections and Alzheimer’s disease. But it has a high smoking point which makes it unsuitable for cooking at high temperatures. So avoid using groundnut oil for deep frying.
This oil is extracted from tiny sesame seeds. Sesame oil has saturated fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids. It is appropriate for deep frying, sautéing and frying as it has a high smoking point. It also imparts various health benefits like keeping blood pressure in control, preventing cancer and improving heart health as it is abundant in antioxidants.
Mustard oil is the healthiest edible oil containing antioxidants and essential fatty acids. Moderate consumption of mustard oil builds the appetite and improves digestion. It also balances cholesterol levels and improves heart health.
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This oil is derived from soybean seeds. Soybean is rich in phytosterol. Hence it ensures balanced cholesterol levels. The vitamin E in the soybean oil preserves the integrity of the cell membrane and skin by providing protection from the toxic free radicals. It also comprises vitamin K which can treat Alzheimer’s disease and gives protection to the brain from neuronal damage.
Edible Almond Oil
Almond oil is generally used in vegetable dips and salads. It is an outstanding source of Vitamin E and rich in monounsaturated fatty acids and low in saturated fatty acids. Almonds can guard the body against the damaging effects of free radicals. It can also slow down the aging process and lower the risk of heart disease. Read the benefits of Almonds on heart and health.
So now you know about the best oil for health in India. And you must have found your answer to Which oil is best for heart? The answer is- Coconut oil. Coconut oil remains the undisputed winner for cooking as well as other benefits. It is important to select an organic and cold-pressed variant of this oil rather than a refined one to experience maximum benefits.