The oil you choose for cooking can significantly enhance the flavour of your dishes and also play a pivotal role in supporting cardiovascular health. Beyond taste, certain oils offer heart-protective properties due to their rich content of beneficial fats and antioxidants. Among the diverse options available, the best cold-pressed oils in India—such as cold-pressed canola oil, mustard oil, sunflower oil, and groundnut oil—stand out for their ability to support healthy cholesterol levels and promote overall heart wellness.
Cold-pressed oils are primarily extracted from seeds and fruits using traditional methods that retain their nutritional value and antioxidant content, making them the best option for heart health. By switching to these oils, you can help keep your cholesterol in check and nurture your heart with every meal. But with so many options, which oil should you choose for cholesterol management? Continue reading to discover the healthiest cooking oils for your heart, including the best cold-pressed oils in India that fit perfectly into a heart-friendly diet.
Why Elevated Cholesterol Levels Can Cause Health Problems
Cholesterol is a waxy, fat-like substance crucial for your body’s normal functioning. It serves as a fundamental structural component of cell membranes, maintaining their stability and fluidity, which is essential for proper cellular operation. Cholesterol is indispensable for the synthesis of vital hormones such as cortisol, which regulates stress response and inflammation, and estrogen, a key hormone in reproductive health. Moreover, cholesterol is involved in the production of vitamin D, a nutrient important for bone strength, immune defense, and overall health.
However, while your body requires cholesterol to function correctly, having excessively high cholesterol levels, especially when total cholesterol exceeds 200 milligrams per deciliter (mg/dL), can have dangerous consequences. High levels of LDL (low-density lipoprotein), often known as bad cholesterol, contribute to the accumulation of fatty deposits or plaques within your arteries. This progressive build-up narrows and stiffens arteries, a condition called atherosclerosis, significantly restricting blood flow.
The main health risks associated with elevated cholesterol include:
Atherosclerosis: Excessive LDL cholesterol accumulates on arterial walls, forming plaques. These plaques narrow arteries, limiting oxygen-rich blood flow to vital organs and potentially causing blockages.
Coronary Artery Disease: Narrowed or blocked arteries force the heart to work harder, increasing the risk of chest pain (angina), heart attacks, and even cardiac arrest.
Stroke: When plaque ruptures, blood clots may form, blocking arteries supplying blood to the brain. This interruption may cause a stroke, leading to severe neurological damage or death.
Peripheral Artery Disease (PAD): High cholesterol can restrict arteries in the limbs—especially the legs—resulting in pain, cramping, and mobility challenges due to reduced blood flow.
Other Health Issues: Persistent high cholesterol is linked to kidney disease, where impaired blood flow harms kidney function, and to the development of xanthomas, which are fatty deposits visible under the skin in some genetic cholesterol disorders.
One of the most alarming aspects of high cholesterol is its silent nature: in most cases, individuals do not experience symptoms until irreversible damage occurs. This makes regular cholesterol screenings essential for early detection and preventative care.
Maintaining healthy cholesterol levels through diet, exercise, and, if needed, medication is crucial to safeguarding your cardiovascular system and overall well-being.
Which oil is good for cholesterol?
Cooking oils vary widely in their fat composition, and understanding the types of fats they contain is key to choosing the healthiest options for managing cholesterol.
Oils rich in healthy fats such as monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are beneficial for heart health. These fats help decrease low-density lipoprotein (LDL), often called “bad” cholesterol, which contributes to plaque build-up in arteries, while supporting or increasing high-density lipoprotein (HDL), known as “good” cholesterol, that helps remove LDL from the bloodstream. Healthy fats also contain antioxidants and anti-inflammatory compounds that protect your cardiovascular system better.
In contrast, oils high in unhealthy fats like saturated fats and trans fats can raise LDL cholesterol levels and increase the risk of heart disease. Saturated fats are mainly found in some animal fats and certain tropical oils, while trans fats usually come from partially hydrogenated oils, which are best avoided.
Several cooking oils stand out for their heart-friendly properties:
Olive oil: Especially extra virgin olive oil, is rich in monounsaturated fats and antioxidants, and has been shown to support healthy cholesterol levels.
Sesame oil: Contains compounds like sesamin that may help lower LDL cholesterol.
Canola oil: Canola oil is low in saturated fats and high in monounsaturated fats, it helps to reduce LDL cholesterol.
Avocado oil: High in monounsaturated fats and antioxidants, it contributes to heart health.
Walnut oil: Has omega-3 fatty acids that can help protect arteries and reduce inflammation.
At the end of the day, cold-pressed oils retain more of their natural nutrients and antioxidants since they are extracted without heat, making them a superior choice for those aiming to manage cholesterol and support heart health naturally.
Choosing the best cold-pressed oils in India that are rich in healthy fats can be a smart step towards maintaining balanced cholesterol levels and promoting cardiovascular wellness.
What are the best cold-pressed oils in India to manage cholesterol?
Cold-pressed oils are extracted by pressing seeds and fruits at low temperatures, preserving their natural nutrients, antioxidants, and healthy fats that can be lost in conventional refining processes. This method ensures that the oils retain their rich flavour and beneficial compounds, making them an excellent choice for heart health and cholesterol management. These oils are typically high in monounsaturated and polyunsaturated fats, which help lower bad LDL cholesterol while supporting good HDL cholesterol, thus promoting cardiovascular wellness. For those looking to maintain healthy cholesterol levels naturally, choosing cold-pressed oils is a smart dietary choice. Among these, Jivo cold-pressed oils stand out as trusted options in India that combine purity with health benefits.
Here are some of the best cold-pressed oils from Jivo that support cholesterol management:
Jivo Cold-Pressed Extra Virgin Olive Oil
This oil is packed with heart-healthy monounsaturated fats and antioxidants like vitamin E and polyphenols that help reduce LDL (“bad”) cholesterol and boost HDL (“good”) cholesterol. It supports cardiovascular health by lowering inflammation and maintaining a healthy cholesterol balance. The smoke point of Jivo Extra Virgin Olive Oil is moderate, generally around 190–210°C (374–410°F), making it suitable for low to medium-heat cooking such as sautéing, light frying, and drizzling over salads. It is not ideal for deep frying due to its lower smoke point but excels in preserving flavour and nutrients at moderate temperatures.
Jivo Cold-Pressed Canola Oil
Known for the lowest saturated fat content and high monounsaturated fat levels, Jivo Canola Oil contains omega-3 and omega-6 fatty acids that promote lower LDL cholesterol and higher HDL cholesterol. Its antioxidant content also protects the heart. Canola oil typically has a relatively high smoke point of about 204°C (400°F), making it versatile for medium-heat cooking, including frying, sautéing, and baking, while preserving nutritional benefits.
Jivo Cold-Pressed Kachi Ghani Mustard Oil
Rich in omega-3 fatty acids and a good mix of monounsaturated and polyunsaturated fats, Jivo mustard oil helps reduce bad cholesterol levels and improves blood circulation. Mustard oil has a fairly high smoke point, generally around 250°C (482°F), making it quite suitable for various cooking methods, including frying and sautéing, without breaking down and losing its health benefits.
Jivo Cold-Pressed Groundnut Oil
This oil features a balanced composition of monounsaturated and polyunsaturated fats, which contribute to lowering LDL cholesterol and maintaining HDL cholesterol. Groundnut oil’s antioxidants also help reduce oxidative stress on the heart. Jivo Cold-Pressed Groundnut Oil has a high smoke point of approximately 230°C (446°F), making it ideal for deep frying and high-heat cooking, retaining its nutritional value even under intense heat.
Jivo Cold-Pressed Sunflower Oil
High in vitamin E and unsaturated fats, Jivo Sunflower Oil aids in maintaining healthy cholesterol levels by lowering LDL cholesterol and reducing inflammation in arteries. It has a smoke point around 225°C (437°F), suitable for frying, roasting, and general cooking at medium to high temperatures while preserving its antioxidant properties.
Conclusion
Choosing the best cold-pressed oils in India from Jivo can help manage cholesterol effectively while offering culinary versatility due to their varying smoke points and rich nutrient profiles. This makes them excellent choices for heart-healthy cooking across diverse recipes and cooking methods.