CREDIT: CANVA

It has become clear that the food choices we make today, particularly the oils we use for cooking, have a significant impact on our health. Combining clinical research and years of experience, Dr. Rohit Madhav Sane, leading cardiologist and founder of Madhavbaug, suggests that oils that are rich in good fats like monounsaturated and polyunsaturated fats, along with natural antioxidants, can also help lower cholesterol, reduce inflammation and protect against heart disease. Dr. Sane emphasises the importance of choosing cooking oils backed by both science and tradition to keep the heart strong and healthy. Here’s a critical look and rating of various popular cooking oils on a 0-10 scale, with 10 being the best, for heart health:

Olive Oil: 10

Extra virgin olive oil is often considered for healthiest cooking oil we can use, according to Dr. Rohit Sane. It is packed with heart-protective monounsaturated fats and powerful antioxidants called polyphenols, which help to keep blood vessels healthy, lower blood cholesterol (LDL), and support good cholesterol (HDL). Regular use of olive oil has been linked to lower rates of heart disease. What makes it even better is that it is versatile in nature, works wonderfully for cooking, drizzling over salads, or adding flavour to any meal.

According to research published in Yale School of Medicine, people who used more than 1/2 tablespoon of olive oil in their diet had a 19% lower risk of heart disease.

Ghee Rating: 10

While traditional ghee contains a high amount of saturated fat, studies in recent times show that, when consumed in moderation, it does not necessarily worsen heart health. PubMed central’s research shows that when ghee is consumed in moderation, it may offer heart-protective benefits. Ghee seems to increase HDL cholesterol and possesses anti-inflammatory properties, thereby having cardiovascular health protective effects when consumed in moderation. Consuming ghee in moderation and choosing high-quality options is important, as excessive intake of saturated fat can raise LDL cholesterol levels and increase the risk of heart disease.

Coconut Oil - 8

Coconut oil is controversial among cardiologists. It raises HDL cholesterol and, being a highly saturated fat, greatly increases LDL. Authors such as the Mayo Clinic suggest using very little coconut oil and not using it as one’s main cooking oil to maintain a healthy heart. They note that it is in several traditional diets, yet suggest modern peoples use it cautiously and infrequently.

Canola Oil: 7

Canola oil is favored due to its low saturated fat content and significant amount of alpha-linolenic acid (ALA), a beneficial omega-3 fatty acid. Research has shown that canola oil decreases total and LDL cholesterol, contributing to better lipid profiles and the protection of cardiovascular health. It is suitable for various cooking methods, including frying and baking, and has a mild taste that suits many cuisines. One such research is mentioned in theNational Institute of Health, Canola oil significantly reduced total cholesterol, LDL cholesterol, and improved other cardiometabolic risk factors compared to other oils.

Soybean Oil: 6

Soybean oil is often praised for its healthy mix of polyunsaturated fats, including omega-3 and omega-6 fatty acids and phytosterols, which help lower cholesterol. The FDA supports a qualified health claim for soybean oil’s role in reducing coronary heart disease risk when consumed in place of saturated fats. It works great for cooking but should be balanced, as excess omega-6 can promote inflammation. Research published in National Institutes of Health, confirms that Soybean oil lowers cholesterol and reduces coronary heart disease risk, while not affecting inflammation or oxidation markers, but to be used in moderation for optimum benefits.

Mustard Oil: 5

For generations, mustard oil has been a staple for Indian kitchens and all for good reason. It offers a healthy balance of monounsaturated and polyunsaturated fats, along with an omega-6 to omega-3 ratio. According to Dr. Sane, people who regularly use mustard oil tend to have a lower risk of heart disease compared to those who cook in mustard oil tend to have a lower risk of heart disease compared to those who use sunflower oil. According to him, it is also more stable at high temperatures, making it a great choice for frying and everyday cooking.

Sunflower oil : 3

Sunflower oil isn’t all the same when it comes to heart health.The benefits largely depend on what type of variety of sunflower oil we use. High oleic sunflower oil, which is rich in healthy monounsaturated fats, is a much better choice than the traditional kind, high in linoleic acid. The latter can turn into pro-inflammatory when overheated. If you prefer using sunflower oil, go for the high-oleic version and use it in moderation. The regular one is less heart-friendly and best avoided for high-heat cooking. The pressed variety of sunflower seed oil is used for heart disease and high cholesterol, according to WebMD.

Palm Oil : 0

Palm oil is very high in saturated fat and generally not advised for regular consumption by cardiologists. Although some studies mention antioxidant properties and possible protective effects in certain contexts because it is rich in vitamin A and E (tocotrienols), but the overall evidence and Dr. Sane also advises minimizing consumption due to palm oil’s tendency to raise LDL cholesterol. The widespread industrial use calls for awareness of balancing intake for the protection of heart health.