Indian cuisine is incredibly diverse and is rich in flavours that tantalise your taste buds. You already know that though. But, let’s talk about an important part of this food culture as well- our health.
We, Indians, sometimes have to watch out for high cholesterol levels as most of the deliciousness that we engage in poses a common health concern. It tends to increase cholesterol levels.
Now, high cholesterol levels can be a bit of a troublemaker if we don't keep it in check, leading to some nasty health issues down the line. So, it's a smart move to take some precautionary measures with our diet. And guess where we should start? Yep, you got it - with the oils we use to whip up those mouthwatering dishes.
When it comes to your health, the selection of oils plays an important role. Choosing low-cholesterol oils is crucial because they help reduce harmful cholesterol while boosting good cholesterol.
These oils also provide essential fatty acids and antioxidants vital for overall well-being. By embracing a diet rich in such oils, you not only support cardiovascular health but also adopt a proactive approach toward long-term vitality and wellness.
In this blog, we have curated four low cholesterol oils to effectively manage heart health and overall well-being. So, without further ado, let’s explore our list of oils low in cholesterol.
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4 Low Cholesterol Oils
Below are a few options for oils low in cholesterol that are very healthy for people of all ages, especially for those who have high cholesterol.
1. Sunflower Oil I Cold-Pressed
Sunflower oil, a staple in every Indian household, is rich in polyunsaturated and monosaturated fats, with a high-linoleic content, and Omega-6 fatty acids.
Ever heard of linoleic acid? It's an essential fatty acid crucial for heart health that our bodies can't produce on their own. This acid plays a key role in the whole heart health game, especially when you swap it in for those not-so-great saturated fats.
Sunflower oil is rich in nutrition E and low in saturated fats, promoting cardiovascular well-being by lowering bad or LDL cholesterol levels. The oil's rich oleic acid content contributes to improved insulin sensitivity, aiding in diabetes management.
With anti-inflammatory properties, these low-cholesterol oils help combat oxidative stress and help build a resilient immune machine.
Incorporating sunflower oil into your food plan brings a flavourful and nutritious punch, contributing to a balanced and colourful way of life. Oils with higher smoke points like sunflower oil are good for deep frying your favourite fried snack.
2. Safflower Oil
This oil improves your heart and circulatory health. Safflower oil comes from the seeds of the safflower plant and is popular for its antimicrobial properties.
Available in high linoleic and high oleic forms, safflower oil resembles Olive Oil in fatty acid composition.
Levels of linoleic acid in safflower oil are much higher than other oils. This helps lower blood cholesterol levels, benefiting heart health.
High HDL cholesterol increases heart attack and stroke risk, making low-cholesterol oils essential.
Safflower oil lowers LDL levels while maintaining healthy HDL cholesterol. Substituting other oils with safflower oil improves cholesterol levels.
Rich in monounsaturated and polyunsaturated fats, safflower oil positively impacts cholesterol.
Limited research suggests safflower oil may enhance blood circulation and benefit stroke patients.
Hydroxysafflor yellow A in safflower oil may improve neurological functioning after acute stroke.
You can sauté your favourite veggies in safflower oil for a heart-healthy meal!
As you select the best options amongst the low-cholesterol oils, there is another option that stands out. This oil comes from a special nut variety and is rich in unsaturated fats.
3. Groundnut Oil, Wood-Pressed, Single-filtered
This oil is high in monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). They might help to reduce heart disease as per scientific studies. Groundnut oil not only benefits heart health but also enhances the flavour of your favourite dishes with its rich and nutty taste.
- Groundnut oil helps to lower the risk of heart disease owing to its high concentration of unsaturated fats.
DID YOU KNOW?: High levels of LDL cholesterol can accelerate the risk of heart attacks and other heart-related diseases.
This oil has MUFAs and PUFAs instead of saturated fats, which decreases both LDL cholesterol and triglyceride levels.
Reducing saturated fat intake at the same time as increasing the intake of monounsaturated and polyunsaturated fat may lower heart disease risk by almost 30%.
Peanut oil is rich in vitamin E which helps shield the body from free radicals, making it a great option for coronary health.
Studies show that changing saturated fat with those unsaturated fat reduces coronary heart disorder risk. This oil is good for cooking all your daily meals. Replace low-quality and mass-produced kitchen cooking oils with organic groundnut oil. Rich in omega-3s, it may further support heart health by lowering cholesterol.
While peanut oil offers heart benefits, black mustard oil also shines. Now, let’s see how mustard oil is good for your health.
4. Black Mustard Oil I Cold-Pressed
Perhaps one of the most commonly used oils in every Indian kitchen is the mustard oil. This option amongst the low cholesterol oils is present in the majority of the Indian dishes.
Moreover, a case study shows that diets rich in mustard oil could contribute to a lower risk of ischemic heart disease among Indians.
Mustard oil has erucic acid, a long chain of monounsaturated fatty acids. It accounts for up to 30%-60% of the total fatty acids in mustard oil.
Being one of the low cholesterol oils, it also has a high Omega-6 fatty acid content that could lower the chance of heart diseases and even cancer!
Among all the oils in this list, mustard oil has the highest concentration of monounsaturated fats due to its plant source.
Individuals with heart-related risks and diseases can include mustard oil in their diet. It might reduce the risk of cardiovascular events such as heart attacks by lowering the cholesterol levels.
This oil is excellent for frying vegetables and giving “tadka” to your favourite meals!
Such low cholesterol oils can help increase the ‘good’ cholesterol in the body. However, it is important to remember that these oils still contain certain levels of fats. Consuming excessive amounts of fats can harm your health, so practice moderate consumption.
FAQs: Top 4 Low Cholesterol Oils for Your Heart
Can I reuse these oils for frying?
Strain the oil and store them properly. In this manner you can use the same amount of oil for up to 2-3 times. However, always check the oil's quality. Discard if it becomes dark or develops a rancid smell. Avoid reusing excessively burnt oil.
Which oil is best for cholesterol patients in India?
Look for wood-pressed oils as they undergo a natural extraction process. This ensures that most of the nutrients are retained. This makes the oils healthy for consumption.
How do low cholesterol oils benefit the heart?
Oils with low cholesterol content are good for the heart as they are rich in monounsaturated and polyunsaturated fats. These fats regulate cholesterol levels reducing the risk of heart-related issues.
Are wood-pressed oils good for health?
The process of preparing wood-pressed oils ensures that the final products retain all their essential nutrients. Since this is a natural extraction process, these oils are excellent for your health.
Is mustard oil good for cholesterol?
For people with excessive levels of cholesterol, mustard oil is a good option for their diet. It has monounsaturated fats which reduces the LDL cholesterol and increases the HDL cholesterol for the heart.
Conclusion
Who said that while prioritising health and heart conditions you have to sacrifice taste? You can still cook your favourite tasty dishes with these four low cholesterol oils.
Incorporating oils like sunflower oil, safflower oil, groundnut oil, and black mustard oil into your diet not only helps lower bad cholesterol levels but also provides essential fatty acids and antioxidants crucial for cardiovascular health.
Choose the best quality cooking oil like wood pressed, organically farmed native seeds from Two Brothers Organic Farms for better health and excellent taste.
