Choosing the best cooking oils in India is essential for both good health and delicious meals. Cold-pressed oils are especially valued because they retain most of their natural nutrients and antioxidants, thanks to minimal processing without heat or chemicals. Using the right oil helps protect your heart and supports overall well-being. It is also important to be aware that some oils can be harmful if used often, as they may cause inflammation or other health problems. Understanding which oils to include and which to limit can lead to healthier cooking habits. This guide highlights four cooking oils that are recommended for regular use to promote heart health and overall wellness.
The 4 Best Cooking Oils to Use
When you choose the best cold-pressed oils in India, you get the purest form of oil straight from seeds or fruits. These oils keep their natural nutrients and flavours intact because they are made without heat or chemicals. This makes them stable and healthy for cooking a variety of dishes, from Indian curries to fresh salads. Cold-pressed oils are not only good for your health but also add rich taste to your meals, making them a great choice for everyday cooking.
Cold Pressed Extra Virgin Olive Oil
Extra virgin olive oil is gently extracted from fresh olives, capturing the essence of Mediterranean health and flavour. Known for its golden colour and fruity taste, it enhances simple dishes like grilled fish or fresh salads beautifully.
This oil has a healthy fat balance with about 73% monounsaturated fats (mainly oleic acid), 14% saturated fats, and 11% polyunsaturated fats. Each tablespoon provides 119 calories, so it’s good to use it in moderate amounts. With a smoke point of 405°F, it’s great for medium-heat cooking like sautéing or baking. It also shines when used raw, preserving its delicate flavours and antioxidants.
Health benefits are many. Oleic acid helps reduce inflammation and lowers markers linked to chronic diseases. Regular use may cut down heart disease risk by improving cholesterol and blood vessel health. The oil’s natural antioxidants act like ibuprofen, easing joint pain, and may protect brain health by reducing harmful plaque build-up. Vitamins E and K in the oil also support skin vitality and strong bones.
Use cold pressed extra virgin olive oil by drizzling it over roasted vegetables, mixing it in salad dressings, or cooking light Indian dishes. It adds taste and nutrition, making it a smart and tasty oil choice for everyday cooking.
Cold Pressed Canola Oil
Cold pressed canola oil comes from rapeseed plants and has a mild, neutral flavour that works well for baking, frying, and cooking without overpowering spices. Canola oil is known contain about 64% healthy monounsaturated fats, 28% polyunsaturated fats, and only 7% saturated fats, making it helpful for managing cholesterol.
With a high smoke point of around 460°F, it’s great for high-heat cooking like deep frying or searing. The cold pressing method preserves more omega-3 fatty acids and antioxidants compared to refined oils, giving it an edge in health benefits.
Canola oil supports heart health by balancing omega fats and lowering bad cholesterol. Studies show it can reduce inflammation and improve blood lipid profiles when used instead of saturated fats. Though some concerns exist about long-term effects of canola oil, cold-pressed varieties avoid chemical processing and keep antioxidants intact.
Its light taste makes it perfect for use in marinades, salad dressings, or as a substitute for butter in baking. This versatility simplifies healthy cooking swaps while keeping your dishes flavourful.
Cold Pressed Mustard Oil
Cold pressed mustard oil is a traditional favourite in Indian kitchens, known for its strong, pungent flavour that adds warmth to dishes like tadkas and pickles. Made by gently pressing mustard seeds, it retains valuable nutrients like monounsaturated fats and omega-3 fatty acids, while keeping saturated fats low. This healthy fat balance supports a diet rich in carbohydrates by promoting overall fat balance.
With a high smoke point of around 480°F, cold pressed mustard oil withstands the high heat required for tempering spices, remaining stable without breaking down or losing its nutrients. Its natural antimicrobial properties help keep food safe by blocking bacteria like E. coli during cooking.
Health benefits range from reducing inflammation to promoting heart health. Compounds like allyl isothiocyanate found in mustard oil may relieve joint pain and swelling, as supported by animal studies on arthritis. The oil’s monounsaturated fats can help lower triglycerides and blood pressure, reducing heart disease risks. Lab studies also suggest it may slow the growth of certain cancer cells, particularly those affecting the digestive system.
Beyond the kitchen, mustard oil nourishes skin and hair when used topically—though it’s best to dilute before applying. This oil blends traditional uses with modern health benefits, making it a valuable choice for everyday cooking and wellness in Indian households.
Cold Pressed Sunflower Oil
Cold-pressed sunflower oil is a nutritious cooking oil made by gently extracting oil from sunflower seeds without heat, preserving its natural goodness. This oil has a light flavour that works well for salad dressings, light frying, and baking, adding a subtle taste that complements many dishes.
Nutritionally, cold-pressed sunflower oil is rich in essential fats, especially polyunsaturated fats like linoleic acid (omega-6), which usually make up about 50-70% of its total fat content. It also contains moderate amounts of monounsaturated fats (oleic acid), approximately 14-40%, and low saturated fats around 4-9%. This fat profile supports heart health by helping to reduce bad LDL cholesterol and maintain good HDL cholesterol levels.
A key benefit of cold-pressed sunflower oil is its high vitamin E content, a powerful antioxidant that protects your skin and cells from oxidative damage. Because of its high smoke point, this oil is stable for medium- to high-heat cooking, such as stir-frying and sautéing, without breaking down or losing nutritional value.
Overall, cold-pressed sunflower oil is a versatile and heart-friendly choice for everyday Indian cooking, suitable for a wide range of recipes from salads to hot dishes, while delivering important nutrients and antioxidant benefits.
The 4 Cooking Oils to Avoid
While some oils are easy to find and use, not all are good for your long-term health. Certain cooking oils can cause problems because of how they are made, their fat makeup, or how they behave when heated. Limiting these oils in your kitchen can help protect your heart and overall health.
Partially Hydrogenated Soybean Oil
Partially hydrogenated soybean oil is made by adding hydrogen to liquid soybean oil to make it solid at room temperature. This process creates trans fats that raise bad cholesterol (LDL) and cause inflammation, increasing the risk of heart disease, stroke, and diabetes. Found in shortenings and margarines, even tiny amounts can harm health. Many health authorities, including the FDA, recommend avoiding trans fats and choosing natural oils for better heart and overall health. To avoid adverse health implications, it is wise to avoid hydrogenated oils and switch to healthy cold-pressed oils.
Corn Oil
Corn oil is extracted from corn kernels and is high in omega-6 fats, which can cause inflammation if eaten in excess. Most corn oil is refined, losing many antioxidants that protect health. Its moderate smoke point makes it okay for frying, but too much omega-6 may worsen arthritis and metabolic issues. Health experts recommend balancing it with omega-3 rich foods and using a variety of oils instead of relying heavily on processed corn oil.
Palm Oil
Palm oil comes from palm fruits and contains about 50% saturated fat, which can raise cholesterol levels when consumed often. It has a high smoke point, making it good for frying, but its health impact is debated. Some studies link palm oil to artery plaque build-up and higher heart risk , while others highlight antioxidants it contains. Palm oil production also raises environmental concerns. Choosing sustainably sourced palm oil and balanced usage supports both health and the planet.
Cottonseed Oil
Cottonseed oil comes from cotton plants and is often highly refined. It may contain pesticide residues and has a high level of omega-6 fats, which can promote inflammation if consumed excessively. While it has a moderate smoke point useful for industrial cooking, studies link it to oxidative stress and potential health risks. Gossypol in cottonseed oil is a toxic compound, which is related to infertility and liver damage.
Choosing cleaner, less processed oils can help avoid hidden toxins. Using cottonseed oil sparingly supports healthier, more flavourful cooking with whole foods.
Best Cold Pressed Oils by Jivo
Jivo is a leading brand offering the best cold-pressed oils in India, trusted for its focus on health and tradition. Popular for its quality cold-pressed oils, Jivo provides pure, unrefined oils that keep the natural benefits of seeds intact. Their oils are rigorously tested for quality and sustainably sourced, offering authentic Indian flavours. Popular for enhancing dals, stir-fries, and marinades, Jivo oils support various health aspects, especially maintenance of blood cholesterol levels when consumed in moderation. With wide availability across India, Jivo makes nutritious cooking easy and accessible. Their commitment to chemical-free cold pressing ensures every drop is rich in nutrients, making Jivo a preferred choice for healthier kitchens nationwide.
Jivo Cold Pressed Extra Virgin Olive Oil
Jivo Cold Pressed Extra Virgin Olive Oil is a pure and fresh oil made from the best olive groves. Recognized as one of the best olive oils in India, it is cold-pressed to keep 75% heart-friendly monounsaturated fats that help reduce bad cholesterol. With a smoke point of 405°F, it’s perfect for cooking, sautéing, or using raw in salads and dips. Its mild, peppery taste adds great flavour to your dishes. Regular use can help reduce inflammation and support heart health. Many Indian households trust Jivo olive oil to make their everyday meals healthier and tastier, making it a smart choice for those who want natural, nutritious cooking oil.
Jivo Cold Pressed Canola Oil
Jivo Cold Pressed Canola Oil is perfect for everyday Indian cooking. It is gently cold-pressed to keep 64% heart-friendly monounsaturated fats and essential omega fatty acids. With a high smoke point of 460°F, it’s great for frying, sautéing, and even making tasty rotis and fries. Families love its light, neutral flavour that doesn’t overpower dishes. Jivo Canola Oil supports balanced meals and healthy hearts, making it one of the best cold-pressed oils in India for those looking for pure, chemical-free and natural oils. It’s a smart way to bring wholesome nutrition and delicious taste to your kitchen every day.
Jivo Cold Pressed Mustard Oil
Jivo Cold Pressed Mustard Oil is known for its strong, aromatic flavour that adds a special touch to Indian cooking. Made by cold pressing selected mustard seeds, it retains high levels of heart-friendly monounsaturated fats and omega-3 fatty acids. This oil handles high heat well with a smoke point of 480°F, making it perfect for tadka and frying. It also has natural antimicrobial properties, which help improve digestion and may reduce joint pain. Loved for its bold taste and health benefits, Jivo mustard oil is consider the best cold-pressed oil in India that fits well in modern kitchens seeking authentic flavour and wellness.
Jivo Cold Pressed Sunflower Oil
Jivo Cold Pressed Sunflower Oil is a healthy and natural cooking oil made by gently pressing sunflower seeds to keep essential nutrients intact. It is rich in polyunsaturated fats, especially omega-6, that are good for heart health by helping lower bad cholesterol. The oil is also packed with vitamin E, which supports healthy skin and protects cells from damage. With a light, neutral taste and high smoke point, it suits a variety of cooking styles — from frying to baking. Free from harmful chemicals and cholesterol, Jivo’s sunflower oil is one of the best cold-pressed oils in India and a trusted choice for Indian families aiming for nutritious, everyday meals that also taste great.
Conclusion
Choosing the right cooking oil is a simple but powerful step toward better health. Embracing cold-pressed oils like Jivo’s range offers natural nutrients, rich flavours, and heart-friendly fats that refined oils often lack. Start with small changes, try new flavours, and enjoy the fresh taste and wellness boost these oils bring to your meals. Among the best cold-pressed oils in India, Jivo is trusted by families for quality and purity. So, which oil will you choose to make your next meal healthier and tastier?
I appreciate the clarification on which oils to avoid. It’s surprising how many people still use palm and cottonseed oils without realizing the long-term impact they can have on health. I think more awareness around this is needed.