We have adapted to a busy lifestyle and developed a taste for unhealthy junk foods. We don’t care what we eat, we go by the taste. Vitamins and minerals no longer exist in our dictionary. Healthy food sounds alien to us. On the same note, we hardly care about the cooking oil we use, whether highly processed or high in saturated fats, they are all the same to us. We stick to unhealthy choices and a diet, which ultimately leads to serious health issues, like heart problems.
Recent studies show that heart disease cases could jump by almost 90 percent around the world by 2050, and India is also listed. In 2021, over 2.8 million people in India lost their lives to cardiovascular issues, making it one of the top causes of death.
It is a myth that heart disease is age-restricted, i.e., it is common in people aged above 40 years. Heart problems are now found in the younger population. To avoid conditions that cause heart problems, it is important to switch to a healthy lifestyle, especially with cooking oils.
Picking the right cooking oil like cold-pressed canola oil can make a real difference in daily life. This blog highlights canola oil as the best oil, offering heart protection.
Understanding Canola Oil and Its Basics
Canola oil is produced from the seeds of the canola plant, a type of rapeseed grown that was specially bred to have lower erucic acid content, making it safe and healthy. This oil has a light taste and suits all types of cooking, from frying to baking. What makes it a popular cooking oil is its balanced fats. It is low in saturated fats, about 7 percent, and packed with good fats like monounsaturated ones at around 63 percent and some polyunsaturated fats, including omega-3s. This balance helps in everyday meals without altering the flavour much.
People in India often wonder if canola oil fits into their diets that’s usually deep-fried and spicy. Yes, it does. Canola oil has a high smoke point, around 200 degrees Celsius, which means, it is stable even at high temperatures. Moreover, it is affordable and easily available in stores across India. But the real question is about its heart benefits. Clinical trial and research confirm that canola oil can help lower bad cholesterol levels when you use it instead of oils high in saturated fats.
Why Heart Health Matters in India Today
As per the 2021 WHO report, India recorded deaths caused by ischemic heart disease in women and men per 100,000 population at 99.4 and 121.5. This reveals the rising risk of heart-related problems in India. Heart problems are now seen in the population below 40 and even in teens.
Oils are a big part of Indian cooking, from tempering dals to making rotis. Picking ones that lower cholesterol and improve blood flow is key. Canola oil stands out because it helps with that. Studies show swapping saturated fats with canola oil can cut cardiovascular risks by improving lipid profiles. It is not about avoiding fats altogether, but choosing smarter ones.
The Science Behind Canola Oil and Heart Protection
Let us dive into what makes canola oil a good pick for your heart. Its main strength is in reducing bad cholesterol without harming the good kind. A clinical trial showed canola oil lowers total cholesterol by about 0.27 mmol/L and LDL by 0.23 mmol/L compared to other oils. This means less plaque in your arteries, which keeps blood flowing smoothly.
It also has alpha-linolenic acid, an omega-3 that fights inflammation, a hidden cause of heart issues. When you replace butter or palm oil with canola oil, you see better results in cholesterol ratios and even blood pressure in some cases. The American Heart Association recommends oils like canola for their unsaturated fats, supporting the claim that canola oil can reduce the risk of coronary heart disease.
In India, where diets often include ghee or coconut oil, switching to canola oil in moderation can help. It does not raise triglycerides much and supports overall cardiometabolic health. Remember, about 1 to 2 tablespoons a day is enough, as part of a balanced meal plan with veggies, fruits, and whole grains.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Comparison of Canola Oil with Other Cooking Oils for Heart Health
Comparing Canola Oil to Olive Oil
Olive oil is world-renowned, known for its health goodness and numerous health benefits. It is the extra virgin olive grade that is known to hold more beneficial properties compared to other type of olive oils. It is rich in monounsaturated fats and antioxidants, considered best to support and protect the heart. But how does canola oil compete with olive oil? A direct study found canola oil lowers LDL cholesterol and total cholesterol more than olive oil in some people. Canola oil has more omega-3s, while levels of polyphenols is more in olive oil.
Olive oil is healthy but has a low smoke point which limit its use in preparing varied recipes. Canola oil is best for Indian cooking with high smoke point that suits high-heat cooking like deep-frying, sautéing, and baking
Both are good, but canola oil is often cheaper and neutral in taste, fitting our spicy foods well. If you ask which is the best oil for heart, it depends on use, but canola oil’s fat profile supports heart health.
Canola Oil Versus Sunflower Oil
Sunflower oil, though not popular as mustard oil, is also a preferred cooking oil found in Indian homes. It is considered a light oil, having high levels of polyunsaturated fats (PUFA) and vitamin E. PUFA in this oil help withstand high heat, keeping the oil stable. Canola oil beats it in lowering LDL and cholesterol ratios in trials. Sunflower oil has more omega-6s, which might cause inflammation if overdone, while canola oil’s balance of omega-3 and 6 is better.
In a clinical analysis, canola oil ranked well for reducing blood lipids compared to sunflower oil. For heart health, canola oil is the best oil to go with.
Mustard Oil and Canola Oil
Compared to canola oil, mustard oil is comparable or potentially similar for heart health in many contexts, but canola oil is generally considered safer and more consistently recommended by global health authorities due to its very low erucic acid content and strong evidence base.
Further, canola oil has lower saturated fat compared to mustard oil, which makes it the best oil for heart health. Mustard oil is great for making pickles, and excellent for massages, but canola oil’s milder flavour suits more dishes.
Healthy cold-pressed oils like mustard oil keep nutrients, but canola cold-pressed versions do too, offering heart benefits without the strong smell.
Coconut Oil Versus Canola Oil
Coconut oil is loved in South Indian homes for its rich taste in sambar, rasam, fish curry, and payasam. Many see it as a natural health booster. But it contains about 90% saturated fats, which can raise LDL (bad) cholesterol and increase heart risks over time. A major meta-analysis shows coconut oil raises LDL more than unsaturated oils like canola. While it may slightly improve HDL, the overall effect on heart protection is not as strong.
Canola oil, with its better balance of unsaturated fats, lowers bad cholesterol more effectively. For the best oil for heart health, use coconut oil in moderation for flavour and choose canola oil as your main cooking oil for everyday meals.
Ghee or Butter Versus Canola Oil
Both ghee and butter are high in saturated fats, and regular consumption can raise the bad (LDL) cholesterol levels in the blood, increasing the risk of heart disease and stroke over time. Saturated fats in butter and ghee are around 63–66% and 60–65%, which is way above the recommended level. The AHA advises limiting saturated fats to no more than 6-7% of total daily calories. For heart health, it is better to opt for cold-pressed canola oil as it is naturally extracted and retains the benefits of unrefined goodness. Further, it contains oleic acid that helps improve heart health.
A large study found that replacing just one tablespoon of butter with plant-based oils like canola reduces overall death risk by about 17%. Canola oil has low saturated fat and high monounsaturated fat make it a smart swap. It withstands high heat, keeps a neutral taste, and supports better cholesterol levels.
It’s a wise move to switch to canola oil to improve conditions that benefit the heart and save ghee for special occasions.
Soybean and Palm Versus Canola Oil
Soybean oil is affordable and common in Indian kitchens, restaurants, and snacks. It’s light for frying, but high in omega-6 fats, which may tip the balance toward inflammation if overused. Canola oil offers a healthier omega-6 to omega-3 ratio and lowers LDL cholesterol more consistently in studies.
Palm oil, found in many processed foods, biscuits, and vanaspati, has about 50% saturated fat. This raises bad cholesterol similar to other saturated sources, and research links it to higher heart disease risks.
Canola oil stands out as the best oil for heart health for daily Indian cooking. Its high smoke point and neutral flavour make it ideal for curries and frying, helping keep cholesterol in check.
Finding the Best Canola Oil in India
When shopping for the best canola oil in India, look for cold-pressed options from trusted oil brands like Jivo. Jivo is popular for its cold-pressed oils, ideal for diversified cuisines and packs with natural nutrients, beneficial for health. Jivo offers chemical-free cold-pressed canola oil with low omega-3s, great for frying.
Being one of the top and best cooking oil brands in India, Jivo ensures that it delivers quality oil to consumers. Further, you get the additional vitamin fortification buying Jivo cold-pressed canola oil.
Tips for Using Canola Oil in Indian Kitchens
If you are using high saturated fat cooking oil, it is time to switch to the best cold-pressed canola oil that holds heart-beneficial properties – an excellent healthy oil for your family. You can trust Jivo cold-pressed canola and use it consistently, but in moderation, to witness the health transformation.
How to use Jivo Cold-Pressed Canola Oil?
- Use in moderation – Excess of anything is dangerous, including consumption of edible oil.
- How much to consume – 1½ tablespoons (19–20 grams) as recommended by the FDA.
- Cooking type – Best for medium and high heat cooking, ideal for sautéing, deep frying, and salad dressing.
- Healthy Mix – Can blend it with extra virgin olive oil or cold-pressed mustard oil for additional health benefits.
The Best Oil for Your Heart
We now know how beneficial canola oil is for your heart. Comparing other edible oils with canola oil confirm the potential health benefits canola oil holds, and when incorporated into daily diet, can boost health. Its cholesterol-lowering and inflammation-fighting properties makes it one of the best oils in India for heart health.
You just need buy the best cold-pressed canola oil from the popular oil brands in India to witness the real health transformation. Your heart will thank you.
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