Some oils do wonders. We are so busy in our lives that we overlook things that can impact our health if ignored for too long. A common example is the cooking oil we use; unhealthy oil, if consumed consistently can clog arteries and increase the chance of stroke and heart diseases. Since oil adulteration is on the rise, impulsive purchases and prolonged consumption of unhealthy, high saturated fat oils can lead to obesity and other adverse health conditions. But this doesn’t mean there is a scarcity of healthy cooking oils in India; there are good quality oils still available in the market – you just need to identify the best cooking oil in India like the cold-pressed canola oil. Canola oil is no ordinary oil; it is recommended by the American Heart Association known for its potential to lower coronary heart disease.
What is Cold-Pressed Canola Oil?
Canola oil is a light, everyday cooking oil made from the seeds of the canola plant, a special type of rapeseed developed to be low in certain compounds for safer use. Among healthy oils in India, it is steadily gaining popularity and stands out with low saturated fat (about 7%), good levels of monounsaturated fats, and omega-3s, making it suitable for heart-conscious diets. The best quality canola crops are mainly grown in places like Canada, Australia, and parts of Europe where the climate and soil suit this plant well. What makes canola oil healthy is its natural extraction method and high oleic content. Cold-pressed canola oil retains more nutrients as it undergoes minimal heating and mechanical pressing. The end-product we get is a chemical-free oil without chemical treatment and is free from additive. Most of the nutritional content stays intact in cold-pressing technique, making this oil healthy and perfect for everyday cooking. Canola oil has a high smoke point and is best for high-heat cooking but also works well in drizzling over salads and marinades. India is witnessing a rise in the consumption of canola oil as the market of canola oil is estimated to grow at a CAGR of 4.09% by 2033, a rise from USD 1101.56 million in 2024 to forecasted growth of USD 1570.41 million by 2033. This suggest that canola oil is gaining popularity in India as health-conscious consumers are already switching to healthy canola oil.
Cold-pressed canola oil is a versatile, low saturated cooking oil, considered healthy by many medical experts, and is one of the best cold-pressed oils in India. It is suitable for use in both winter and summer seasons in India.
What makes Cold-Pressed Canola Oil a Healthy Cooking Oil?
There are many types of oils in India, each categorized according to their composition. Composition in terms of cooking oils refers to the types of fats, presence of saturated fats and trans fats, chemicals, and vitamin fortification. Monounsaturated (MUFA) and polyunsaturated fats (PUFA) are the two main types of fatty acids that dominate oil’s composition. Some oils are rich in MUFA like canola and olive oil, while sunflower and soyabean oils are high in PUFA. Canola oil also contains antioxidants like tocopherols, phytosterols, and polyphenols. Tocopherols are a type of natural vitamin E that help protect against oxidative stress, boosts immunity, and improve skin integrity, while phytosterols are known to lower bad (LDL) cholesterol level by restricting it absorption in the gut, improving cardiovascular wellness. Polyphenols act more as anti-oxidative agent that provides stability to oil during high heat cooking. It also exhibits anti-inflammatory properties that may be helpful in reducing chronic disease risks.
Compared to other oils, canola oil contains lowest saturated fats, around 7%, and packs healthy levels of unsaturated fats; 61% oleic, 21% linoleic acid, and 11% omega-3-rich alpha-linolenic acid (ALA). It also contains plant sterols (0.53–0.97%) and tocopherols (700–1,200 ppm). These compositions of canola oil have cardioprotective substances backed by studies.
Also Read: Is Canola Oil the Best Cooking Oil in India? Exploring Healthy and Cold-Pressed Options
Lowers Bad Cholesterol
We know by now that canola oil contains good levels of oleic acid, around 52-60%, and low saturated fat (around 7%). Together, these help reduce total cholesterol when replaced with oil high in saturated fat, which clogs arteries triggering liver to produce excess LDL cholesterol.
Studies confirm that dietary fats in the form of canola oil helps lower the serum cholesterol, LDL-C and triglyceride concentrations. These boost serum concentration of good (HDL) cholesterol making canola oil one of the best cooking oils in India for heart health.
Rich in heart-friendly unsaturated fats
In a clinical trial, compared to other edible oils like sunflower oils, canola oil helped lower lowers total cholesterol, bad low-density lipoprotein cholesterol, apolipoprotein B levels, and key ratios like total cholesterol to high-density lipoprotein, low-density lipoprotein to high-density lipoprotein, and apolipoprotein B to apolipoprotein A1. The outcome of the clinical trial suggests daily replacing other oils with canola oil at around ~15% daily consumption for positive results. The heart-beneficial aspect of canola oil is due to the presence of oleic acid, a major composition in monounsaturated fat, which helps in reducing bad cholesterol. Many health experts, including dietitians recommend canola oil as the best cooking oil for heart health.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Favourable fat profile for insulin function
Consumption of a diet high in saturated fats leads to conditions that interfere with insulin action, which hinders the response between cells and insulin, developing insulin resistance. The results of several studies support the link between saturated fat and insulin resistance, especially hepatic insulin resistance.
Oils high in saturated fat can impair insulin action by disrupting insulin signalling inside muscle and liver cells and by promoting low-grade inflammation. When these oils are used regularly, insulin becomes less effective at moving glucose from the blood into cells, leading to higher insulin resistance over time.
Replacing these saturated-fat-rich oils with canola oil reduces this interference, because canola oil contains much lower levels of saturated fat and is predominantly made up of unsaturated fats (monounsaturated and polyunsaturated fats). Unsaturated fats are less likely to accumulate as harmful lipid intermediates in cells and are associated with better insulin signalling and lower inflammatory responses.
Reduces Inflammation and Oxidation
Canola oil can help reduce inflammation and oxidative stress mainly because of its healthy fat composition and natural antioxidants like omega-3 ALA (alpha-linolenic acid), vitamin E tocopherols, and polyphenols. It is low in saturated fat and rich in unsaturated fats, which are less likely to trigger inflammatory responses in the body. Diets or oils high in saturated fat are known to increase inflammation, which when replaced with unsaturated fats, such as those found in canola oil, may help combat inflammation. Also, plant-based omega-3 fatty acids (ALA) and vitamin E in canola oil play an important role in protecting body from oxidative damage. Omega-3 fats help balance inflammatory processes, while vitamin E acts as an antioxidant that helps neutralize free radicals and protect cells from oxidation.
Canola oil, especially cold-pressed version, is one of the best cooking oils in India, when used regularly in place of saturated-fat-rich oils, may help reduce dietary factors linked to inflammation and oxidative stress.
May help reduce abdominal fat
A press release by the Canola Council of Canada confirms that consuming canola and high-oleic canola oil significantly reduced abdominal fat in Canadian adults. A clinical trial was conducted to confirm the finding. It was also found that canola oil consumption not only reduced belly fat, but also improved overall metabolic health. Canola oil helps burn fat around the abdominal region in less than four weeks – confirms NDTV Food. People with metabolic syndrome, including belly fat, are prone to health conditions like diabetes, stroke, and heart diseases. Switching to canola oil, especially the cold-pressed grade, would be a wise and preventive move to avoid undesirable health conditions.
Best Cold-Pressed Canola Oil You Can Trust
Considering a switch from high saturated fat oil to refined canola oil may not fulfil your health goals. To experience the real health transformation, you need an oil that carries natural blessings. To ensure your oil holds onto purity and health-beneficial properties, focus needs to be on the extraction process – the more natural the process, the more goodness you get. Cold-pressed oil extraction method retains maximum nutrients in their natural form, which means your goal is to opt for cold-pressed canola oil. Where to buy? Jivo is one of the popular cold-pressed oil brands in India with the largest distributor network of cold-pressed canola oil across India. Jivo cold-pressed canola oil is a chemical-free oil with balanced fats, and is free from cholesterol. Low in saturated fat, Jivo cold-pressed canola oil is fortified with vitamin A and D, which you won’t find in other oils, and is also free from argemone oil.
- Low Saturated Fat (Just 7%): Light composition suits everyday Indian cooking needs.
- Contains Oleic Acid : Provides smooth texture and neutral flavour for versatile use.
- MUFA & PUFA : Contains balanced fatty acid profile.
- Chemical-Free Cold-Pressed Process: Uses minimal heat and mechanical pressing for purity.
- High Smoke Point: Ideal for frying, sautéing, grilling, salads, or marinades year-round.
- Versatile Everyday Oil: Light taste enhances curries, stir-fries, and global recipes.
Jivo cold-pressed canola oil stands among the best cold-pressed oils in India—choose it for pure, reliable kitchen performance!
Also Read: Why US FDA Recommends Olive, Sunflower, and Canola Oil?
FAQs
Which cooking oils are healthy in India?
Cold-pressed oils are considered best and healthy in India because of their natural extraction process. These oils undergo minimal processing, are free from additives and chemicals, and retain natural properties containing health-beneficial nutrients.
List the top healthy cooking oils in India good for heart?
For heart health, cold-pressed canola oil, mustard oil, and extra virgin olive oil tops the list. These oils are rich in monounsaturated fats, especially oleic acid, known to benefit heart health.
Why high saturated fat oils are not good for health?
Saturated fat in oils are important for supporting immune function and absorbing fat-soluble vitamins, but in excess raises the bad (LDL) cholesterol level. Elevated levels of bad cholesterol can increase heart problems. Cold-pressed oils are considered healthy because of their low saturated fat level and natural extraction process.
Why cold-pressed canola oil is best for heart health?
Balanced fats, vitamin fortification, and natural extraction process makes canola oil one of the healthiest cooking oils in India. Even the Food & Drug Administration of America recommend canola oil for its potential to reducing coronary heart disease.
Conclusion
Positive health transformation happens when the choices you make are right. Replacing unhealthy, high-saturated-fat oils with cold-pressed canola oil is a wise choice. Extracted naturally without chemicals or heat using the cold-pressed method, it preserves essential nutrients while staying low in saturated fat (just 7%). It’s packed with heart-friendly oleic acid (around 61%) that lowers bad LDL cholesterol, omega-3 ALA to reduce inflammation and oxidation, and antioxidants like vitamin E and phytosterols for better insulin function and skin health. It even helps cut abdominal fat while shining in high-heat cooking, salads, or marinades year-round.
Choose Jivo cold-pressed canola oil, India’s best cold-pressed oil for overall health. Upgrade your daily meals today!