A majority of home cooks and chefs aim to prepare tasty meals, but health-conscious cooks focus on preparing nutritious food using the best cold-pressed oils in India. Mindful cooking emphasizes retaining nutrients and flavour without overcooking, and choosing oils that are clean and naturally extracted. Indian cooking mostly involves deep frying and longer sautéing, which often leads to higher oil consumption.
Excess oil, if unhealthy, can adversely impact health, especially heart health. Heart-related issues are rising steadily in India, and unhealthy oils high in saturated fats are one of the major contributors to increased cholesterol levels. Taking care of your heart should be a top priority, but this doesn’t mean you have to give up your favourite foods. You simply need to choose the right oil and ingredients and cook them in a healthier way.
Cold-pressed canola oil is known for its balanced fat profile and is often recommended by health experts. Using this oil to prepare a variety of Indian recipes can help keep cholesterol levels in check and support overall heart health.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
What is Cold-Pressed Canola Oil
Cold-pressed canola oil is extracted by crushing canola seeds slowly at low temperatures. This process phases out chemical processing and refining, and high-heating. Owing to this natural oil extraction process, this oil retains maximum nutrient. No additives or preservatives are added to cold-pressed canola oil, making this oil a cleaner option for everyday cooking. The flavour, texture, and colour of the oil remains unaltered. This oil doesn’t overpower dishes, retaining the natural aroma of spices and nutrients.
More people in India are now choosing cold-pressed oils over refined options, mainly because they are less processed. Cold-pressed canola oil is considered one of the best cold-pressed oils in India for those who want a cleaner and more natural cooking oil without changing their usual food habits.
Why Cold-Pressed Canola Oil is Good for Heart Health
The low saturated fat profile of canola oil makes it the most preferred cooking oil for heart health. Canola oil is high in monounsaturated fats (MUFA), mainly oleic acid, which helps maintain stability at high temperatures. Oleic acid is related to maintaining healthy cholesterol levels, i.e., helps lower bad (LDL) and maintains or increase good (HDL) cholesterol levels. Since canola oil has balanced fats, a significant levels of polyunsaturated fats (PUFA), mainly omega-6 and omega-3 fatty acids, are also present, which fulfils the essential fatty acids requirement.
Credible sources advocating canola oil consumption:
Food and Drug Administration (FDA)
The United States Food and Drug Administration (FDA) recognizes the efficacy of canola oil and supports the qualified claim in relation to reducing the risk of coronary heart disease. The FDA recommends each serving to have 70% of oleic acid and daily oil consumption to be 20 grams.
PubMed
A meta-analysis published on the website of the National Library of Medicine, which is based on findings from randomized clinical trials, found positive outcomes related to the consumption of canola oil. The clinical trials concluded that, compared to other edible oils, canola oil proved to be better as it improved different cardiometabolic risk factors. Though more trials are needed, this outcome confirms canola oil to be one of the best cooking oils for heart health.
Cold-pressed canola oil carries more nutrients because of its natural extraction process, and is a better alternative to refined canola oil and other high saturated cooking oils.
Cold-pressed canola is recommended by dietitians and health experts, owing to its natural nutritional properties and balanced fat profile.
Also Read: Canola vs. Sunflower Oil: Which is Better for Your Heart?
10 Best Heart-Healthy Indian Recipes Using the Best Cold-Pressed Oil in India – Canola Oil
For superior nutrient retention and a healthier nutritional profile, it is best to prepare your favourite recipes using cold-pressed canola oil. It is one of the best cold-pressed oils in India for heart health and supports a variety of Indian cooking styles. If you are looking for recipes that are tasty and healthy, here are the 10 healthiest recipes you can prepare using cold-pressed canola oil.
Here are 10 simple and heart-friendly Indian recipes you can start with.
1. Oats Vegetable Upma
High-protein oats is the healthiest breakfast in India. This breakfast becomes delightful in terms of taste when oats are mixed with vegetable upma. Many Indian families prefer having oats vegetable upma daily as their morning breakfast. Oats and upma have plenty of fiber that helps control cholesterol, while the vegetables hold vitamins, providing enough nutrition. To make oats vegetable upma more nutritious and heart-healthy, you need prepare it using the healthiest oil in India, profiling balanced MUFA and PUFA.
Ingredients:
- 1 cup rolled oats
- 1/2 cup chopped carrots, beans, and peas
- 1 small onion (chopped)
- 2 green chilies (chopped)
- A few curry leaves
- 1/2 teaspoon mustard seeds
- 1 teaspoon grated ginger
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- First, dry roast the oats in a pan for 2–3 minutes. Keep them aside.
- Now heat oil in the same pan. Add mustard seeds and let them crackle. Then add onion, ginger, green chilies, and curry leaves. Cook for a minute.
- Add the vegetables and cook for 2–3 minutes until they soften slightly.
- Pour in 2 cups of water and add salt. Once it starts boiling, add the oats and mix well.
- Cover and cook on low heat for about 5 minutes. The oats will absorb the water and become soft.
- Give it a light mix and serve hot. You can have it with curd if you like.
Dietitian Recommended Cooking Temperature for healthy cooking:
Cook oats vegetable upma on low to medium heat, maintaining a temperature range of 120–160°C, to ensure even cooking, better texture, and optimal nutrient retention.
Make your breakfast healthier with high-protein oats upma, cooked in cold-pressed canola oil—one of the best cooking oils in India for heart health.
2. Moong Dal Khichdi (Lentil and Rice Comfort Meal)
Moong dal khichdi is one of the most comforting Indian meals, and it’s naturally light on the stomach. This healthy khichdi recipe combines protein-rich moong dal with easy-to-digest rice, making it perfect for heart health. The addition of vegetables increases fiber, while cooking with cold-pressed canola oil keeps the dish low in unhealthy fats and supports better cholesterol levels.
Ingredients:
- 1/2 cup moong dal
- 1/2 cup rice
- 1 small carrot (chopped)
- 1/2 cup peas
- 1 tomato (chopped)
- 1 teaspoon grated ginger
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin seeds
- 2 green chilies (chopped)
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Wash the dal and rice together until the water runs clear. Heat cold-pressed canola oil in a pressure cooker and add cumin seeds. Once they crackle, add ginger, green chilies, and vegetables. Cook for 2 minutes.
- Add turmeric, dal, and rice, then pour in 3 cups of water and salt. Close the lid and cook for 2–3 whistles. Let the pressure release naturally.
- Open, lightly mash, and serve warm. This one-pot meal is simple, filling, and perfect for everyday heart-friendly eating.
Dietitian Recommended Cooking Temperature for healthy cooking:
Moong dal khichdi is light and nourishing, and cooking it with the best cold-pressed oils in India for heart health makes it even better.
Cook moong dal khichdi on low to medium heat, maintaining an approximate temperature range of 90–130°C, to ensure gentle cooking, soft texture, and better digestibility.
3. Palak Chana
Palak chana is a nutritious curry packed with iron, plant protein, and fiber. Spinach supports heart health, while chickpeas help manage cholesterol levels. This healthy palak chana recipe skips heavy cream and uses minimal oil, making it a light yet flavorful option when cooked with cold-pressed canola oil.
Ingredients:
- 2 cups spinach leaves
- 1 cup boiled chickpeas
- 1 onion (chopped)
- 2 tomatoes (chopped)
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon coriander powder
- 1/4 teaspoon garam masala
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Blanch spinach for 1 minute and blend into a smooth puree. Heat oil in a pan and add cumin seeds. Once they crackle, sauté onions until golden.
- Add ginger-garlic paste and tomatoes, and cook until soft. Mix in coriander powder and salt. Add spinach puree and chickpeas, and let it simmer for 5 minutes.
- Finish with garam masala and serve with roti or brown rice. This dish is light, nutritious, and perfect for a heart-healthy meal.
Dietitian Recommended Cooking Temperature for healthy cooking:
Palak chana is full of iron and protein and becomes even better for your heart when cooked with the best cold-pressed oils in India for heart health.
Cook palak chana on low heat, maintaining a temperature range of 85–95°C, to ensure gentle simmering, rich flavor, and optimal nutrient retention.
4. Vegetable Daliya
Vegetable daliya is a wholesome and high-fiber Indian breakfast that keeps you full for longer. Broken wheat supports digestion, while vegetables add vitamins and minerals. Cooking it with cold-pressed canola oil ensures a light, non-greasy dish that’s good for heart health.
Ingredients:
- 1 cup broken wheat (daliya)
- 1 carrot (chopped)
- 1/2 cup beans (chopped)
- 1/2 cup peas
- 1 onion (chopped)
- 1 tomato (chopped)
- 1/2 teaspoon cumin seeds
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Dry roast the daliya for 2–3 minutes and set aside. Heat oil in a pan, add cumin seeds, then sauté onions for a minute.
- Add vegetables and cook for 2–3 minutes. Pour in 3 cups of water, add salt, and bring to a boil. Add roasted daliya and mix well.
- Cover and cook on low heat for about 10 minutes until soft. Serve hot for a healthy breakfast or light dinner.
Dietitian Recommended Cooking Temperature for healthy cooking:
Vegetable daliya is best prepared on low to medium heat, maintaining a temperature range of 85–100°C for uniform cooking and enhanced flavor absorption.
Enjoy a light and nutritious vegetable daliya made with the best cold-pressed oils in India for heart health.
5. Tandoori Paneer
Tandoori paneer is a popular dish, but grilling instead of frying makes it much healthier. Using low-fat paneer and minimal oil turns it into a high-protein, heart-friendly snack. Cold-pressed canola oil helps retain moisture without adding excess fat.
Ingredients:
- 200 grams low-fat paneer (cubed)
- 1 cup thick curd
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon red chili powder
- 1/2 teaspoon turmeric
- 1/2 teaspoon garam masala
- Salt to taste
- 1 teaspoon cold-pressed canola oil
- Bell peppers and onion chunks
Preparation:
- Mix curd with spices, ginger-garlic paste, salt, and oil. Coat paneer and vegetables well and let them marinate for 20 minutes.
- Thread onto skewers and grill on a tawa or in an air fryer for 8–10 minutes, turning once.
- Serve hot with mint chutney. This is a light and tasty alternative to fried snacks.
Dietitian Recommended Cooking Temperature for healthy cooking:
Tandoori paneer is best grilled on medium heat, maintaining a temperature range of 180–220°C for a smoky finish and perfectly charred edges.
Grill your paneer instead of frying and cook it with the best cold-pressed oils in India for heart health.
6. Baingan Bharta
Baingan bharta is a classic Indian dish that becomes naturally low in fat when roasted instead of fried. Eggplant is rich in antioxidants, making it a great choice for heart health. Using cold-pressed canola oil enhances flavor without making the dish heavy.
Ingredients:
- 2 large eggplants
- 1 onion (chopped)
- 2 tomatoes (chopped)
- 2 green chilies (chopped)
- 1/2 teaspoon cumin seeds
- 1 teaspoon ginger-garlic paste
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Roast eggplants on direct flame until charred. Cool, peel, and mash the pulp.
- Heat oil in a pan, add cumin seeds, then sauté onions. Add ginger-garlic paste, chilies, and tomatoes, and cook until soft.
- Mix in mashed eggplant and salt, and cook for 5 minutes. Serve hot with roti for a smoky, flavorful meal.
Dietitian Recommended Cooking Temperature for healthy cooking:
Baingan bharta is best finished on low to medium heat, maintaining a temperature range of 90–110°C for a well-blended texture and deep, smoky flavor.
This smoky baingan bharta becomes healthier when cooked with the best cold-pressed oils in India for heart health.
7. Lauki Chana Dal
This simple curry is light, nutritious, and easy to digest. Lauki keeps the dish hydrating, while chana dal adds protein and fiber for heart health. Cooking with cold-pressed canola oil ensures a balanced and healthy meal.
Ingredients:
- 1 small lauki (chopped)
- 1/2 cup chana dal (soaked)
- 1 onion (chopped)
- 1 tomato (chopped)
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin seeds
- 2 green chilies
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Pressure cook chana dal with turmeric and salt for 2 whistles.
- Heat oil in a pan, add cumin seeds, then sauté onions until golden. Add tomatoes, chilies, and lauki, and cook for 3 minutes.
- Add cooked dal and a little water if needed. Simmer for 5 minutes until lauki is soft. Serve hot with roti or rice.
Dietitian Recommended Cooking Temperature for healthy cooking:
Lauki chana dal is best simmered on low to medium heat, maintaining a temperature range of 90–105°C for well-integrated flavors and a perfectly cooked consistency.
Make your everyday lauki chana dal more heart-friendly by using the best cold-pressed oils in India for heart health.
8. Besan Chilla
Besan chilla is a quick and high-protein Indian breakfast. Adding vegetables boosts fiber, and using very little oil keeps it light and heart-friendly. Cold-pressed canola oil helps achieve the perfect texture without greasiness.
Ingredients:
- 1 cup besan (gram flour)
- 1/2 cup water
- 1 onion (finely chopped)
- 1 tomato (chopped)
- Handful spinach (chopped)
- 1 green chili
- 1/2 teaspoon cumin powder
- Salt to taste
- 1/2 teaspoon cold-pressed canola oil
Preparation:
- Mix besan and water to make a smooth batter. Add vegetables, spices, and salt.
- Heat a non-stick pan and lightly grease with oil. Pour batter and spread into a thin circle.
- Cook on both sides until golden. Serve hot with chutney for a healthy and filling breakfast.
Dietitian Recommended Cooking Temperature for healthy cooking:
Besan chilla is best cooked on medium heat, maintaining a temperature range of 160–180°C for even browning and a perfectly crisp texture.
Enjoy homemade besan chilla with a healthier touch using the best cold-pressed oils in India for heart health.
9. Brown Rice Vegetable Pulao (Healthy Veg Pulao)
Brown rice pulao is a fiber-rich alternative to regular rice dishes, making it better for heart health and digestion. Combined with vegetables and cooked in cold-pressed canola oil, it becomes a balanced and wholesome meal.
Ingredients:
- 1 cup brown rice (soaked)
- 1 cup mixed vegetables
- 1 onion (sliced)
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon cumin seeds
- 2 green cardamoms
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Heat oil in a pot and add cumin seeds and cardamoms. Add onions and cook until golden.
- Stir in ginger-garlic paste and vegetables. Add soaked rice, water, and salt.
- Cover and cook on low heat for 20 minutes until done. Fluff and serve hot.
Dietitian Recommended Cooking Temperature for healthy cooking:
Brown rice vegetable pulao is best cooked on low heat, maintaining a temperature range of 90–100°C for gradual absorption and well-separated grains.
Brown rice vegetable pulao is a wholesome meal made better with the best cold-pressed oils in India for heart health.
10. Rajma Curry
Rajma curry is rich, comforting, and packed with protein and fiber, which help support heart health. This lighter version uses less oil while still delivering great taste. Cold-pressed canola oil keeps the dish flavorful without making it heavy.
Ingredients:
- 1 cup kidney beans (soaked and boiled)
- 1 onion (chopped)
- 2 tomatoes (pureed)
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon coriander powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon turmeric
- Salt to taste
- 1 teaspoon cold-pressed canola oil
Preparation:
- Heat oil in a pan and add cumin seeds. Add onions and cook until golden.
- Add ginger-garlic paste and tomato puree, and cook until thick.
- Mix in spices and salt. Add boiled rajma and a little water. Simmer for 10 minutes.
- Mash a few beans for a thicker gravy. Serve hot with brown rice or roti.
Dietitian Recommended Cooking Temperature for healthy cooking:
Rajma curry is best simmered on low to medium heat, maintaining a temperature range of 90–105°C for a rich, well-developed gravy and perfectly blended flavors.
Make your rajma curry lighter and healthier by using the best cold-pressed oils in India for heart health.
Also Read: Best Air Fryer Oil: Why Vitamin-Fortified Cold-Pressed Oils Are the Best Choice
Conclusion
Cooking healthy meals using the best cold-pressed oil, such as canola oil, is a wise choice to ensure that both the oil and the food retain their nutrients, which benefits heart health in the long run. The way you prepare meals also matters. Using excess oil and cooking at high temperatures for long periods can deplete nutrients.
These 10 heart-healthy recipes, when prepared at low to medium temperatures with minimal oil, can help maintain cholesterol levels while preserving nutrients. And of course, the choice of oil also matters. Science and health experts have vouched for the heart-friendly properties of canola oil and recommend replacing saturated fats with this balanced-fat oil in moderation.
The cold-pressed variant of canola oil provides the added goodness of natural extraction. Hence, cold-pressed canola oil is one of the best options for cooking healthy meals.
Try using Jivo’s cold-pressed canola oil, as the brand leads the cold-pressed oil segment in India. Jivo is also one of the largest sellers of cold-pressed canola oil in the country, with a wide distribution network.
Choose health, choose the best cold-pressed oils in India, especially canola oil, for preparing nutritious meals.