Metabolic syndrome is a cluster of conditions that increase the risk of cardiovascular diseases, stroke, abdominal obesity, and type 2 diabetes. It is diagnosed when a person has at least three of five key risk factors: high blood pressure, high blood sugar, excess abdominal fat, high triglycerides, and low HDL cholesterol. These metabolic abnormalities call for proactive medical attention as ignoring these conditions can further deteriorate health. The cause behind developing these conditions can be due to poor lifestyle, lack of physical activity, and improper diet. The cooking oil you use also plays an important role here. Refined oils high in saturated fats, containing trans fat, are highly processed, which leads to heart problems. Prolonged consumption of these oils can block arteries restricting the smooth passage of blood and also raises the bad cholesterol levels. Switching to clean oils like cold-pressed canola oil and olive oil can help avoid metabolic syndrome if consumed in moderation as part of a balanced diet. Make sure you buy the best cold-pressed oils in India to benefit from their natural nutrients and help manage metabolic health.
What the Health Expert Say?
A renowned medical expert when interviewed by the Hindustan Times revealed the bliss of canola oil in combating metabolic syndrome. The expert claim that people suffering from metabolic syndrome are more prone to developing heart problems and diabetes.
In a report published by the Times of India, a health expert suggests making a shift from traditional cooking oils to canola and olive oil for multiple health benefits. The health benefits of using olive and canola oil includes reduction in weight, liver fat and triglycerides – confirms the head of nutrition research group at National Diabetes, Obesity and Cholesterol Foundation (NDOC).
Both olive and canola oil are known for their beneficial fat profile, and help contribute to overall wellness, especially helpful in metabolic syndrome. In a clinical trial, participants with abdominal fats and metabolic syndrome were on canola diet and were observed. The results were astonishing. Participants on canola oil saw a significant decrease in abdominal fat mass.
It is worth to consider replacing high-saturated and highly processed cooking oils with healthy oils containing natural health-beneficial balanced fats, antioxidants, and other nutritive properties. There are several opinions by health experts advocating healthy oils, especially cold-pressed oils. Cold-pressed oils are considered good, healthier, and more nutritious compared to highly processed hot-pressed oils.
Cold-pressed canola oil can be a good option in avoiding metabolic syndrome if consumed as part of a balanced diet.
Also Read: Hot-Pressed vs. Cold-Pressed Oils: Understanding the Difference for a Healthier Kitchen
What’s Good in Cold-Pressed Canola Oil?
The goodness of cold-pressed canola oil lies in the way it is produced. The seeds of Brassica Napus, a rapeseed variety bred for low erucic acid, are first cleaned and then pressed mechanically under minimal heat. This process does not involve chemical refining, solvent extraction, and high-heating. Cold-pressed extraction helps retain natural properties and this is the reason why cold-pressed canola oil is considered healthy as it retains natural goodness. One aspect worth noting about canola oil is the level of saturated fat, it is the lowest compared to any edible oils in India.
About the composition of canola oil, monounsaturated fats (MUFA) dominate the total oil content, and has omega-3 and omega-6 in a balanced ratio. Oleic acid forms a major part of MUFA and is considered healthy because it helps reduce bad cholesterol, raises good cholesterol, improves insulin resistivity, and reduces the risk of cardiovascular diseases.
Credible scientific evidence supports health benefits of canola oil. A research supports the claim that consumption of canola-based diet showed reduction in total cholesterol and low-density lipoprotein cholesterol, and helped increase tocopherol levels and improved insulin sensitivity.
Clinical data reveal substantial reductions in total cholesterol and low-density lipoprotein cholesterol, as well as other positive actions, including increased tocopherol levels and improved insulin sensitivity, compared with consumption of other dietary fat sources.
Canola oil-based diets have been shown to reduce plasma cholesterol levels in comparison with diets containing higher levels of saturated fatty acids.
The above scientific evidences and expert opinions lay credible facts that canola oil is one of healthiest oils and can be a part a balanced diet to avoid conditions like metabolic syndrome.
Also Read: What the Dietitian says – Why Cold-Pressed Canola Oil Supports Brain and Heart
Health-Beneficial Composition of Canola Oil:
- Rich Omega-3 Alpha-Linolenic Acid (ALA): Cold-pressed canola oil boasts 9-11% ALA, a plant-based omega-3 essential for heart health and reducing inflammation in Indian diets.
- Balanced Omega-6 to Omega-3 Ratio: With a near-ideal 2:1 ratio, it supports cardiovascular wellness and counters omega-6 excess from common cooking oils.
- High Monounsaturated Oleic Acid Content: Over 60% oleic acid mimics olive oil’s benefits, promoting stable blood sugar and lowering bad cholesterol naturally.
- Low Saturated Fat Profile: Just 7% saturated fats make it a heart-friendly choice for daily Indian cooking without compromising flavour.
- Vitamin E Tocopherol Powerhouse: Packed with natural vitamin E antioxidants, it shields cells from oxidative stress and enhances shelf-life in cold-pressed form.
- Phytosterols for Cholesterol Control: Contains beta-sitosterol and campesterol that block cholesterol absorption, ideal for managing lipid levels in desi lifestyles.
What’s Good in Olive Oil?
Incorporating olive oil, especially extra virgin olive oil, can help lower the risk and prevalence of metabolic syndrome. Extra virgin olive oil (EVOO) is one of the best cooking oils, known for its high levels of monounsaturated fats. The purity of this oil is due to its natural extraction process. Olive fruits are crushed (cold-pressed) without chemical processing and high-heating. This process helps retain the natural properties and when consumed as part of a balanced diet, contribute to overall wellness. Olive oil is known to contain healthy fats and bioactive compounds which contribute to overall wellness. It is important note that not all olive oils are equal. Extra virgin olive with moderate polyphenol levels is often recommended for optimal effects.
Here are the key components that help lower metabolic syndrome:
Polyphenols (Antioxidant Compounds): These are the powerhouse antioxidants in olive oil. They directly increase HDL cholesterol levels (up to 50% in some studies) and improve overall antioxidant capacity in the body. Polyphenols also reduce inflammation and protect against DNA and RNA oxidation. Polyphenols play a crucial role in avoiding condition of metabolic syndrome like reducing bad cholesterol, vascular inflammation and endothelial dysfunction.
Monounsaturated Fatty Acids (Oleic Acid): Making up the lipid fraction of olive oil, these healthy fats contribute to lowering triglycerides and modulating lipid metabolism. Oleic acid influences enzymes and gene expression related to fat processing, such as increasing lipoprotein lipase (LPL) activity, which helps break down fats more efficiently.
Research highlights that both high-polyphenol and low-polyphenol olive oils offer benefits, but moderate polyphenol levels are sufficient for protecting against oxidation—challenging the idea that only high doses work. For best results, aim for olive oil as part of a balanced Mediterranean diet to avoid developing metabolic abnormalities.
Health-Beneficial Composition of Extra Virgin Olive Oil:
- Oleic Acid Boost: Oleic acid makes up 70-80% of this oil, helping drop bad cholesterol while giving steady energy. Use it in daily meals for flavour without extra calories.
- Polyphenol Protection: Natural compounds like oleuropein and hydroxytyrosol fight off inflammation and cell damage every day. They turn simple home cooking into a health boost.
- Vitamin E Support: One tablespoon gives about 13 percent of your daily vitamin E needs, guarding skin and cells. Perfect for city life with more pollution around.
- Vitamin K Strength: It supplies 7 to 10 percent of daily vitamin K, good for strong bones and healthy blood flow. Works well with everyday Indian foods like yogurt or veggies.
- Low Saturated Fats: Only 14% saturated fats mean cleaner arteries and easier weight control. Switch from ghee for lighter tadkas and stir-fries.
- Balanced PUFAs: About 10% polyunsaturated fats, with a bit of omega-3, keep your brain sharp and joints easy. Adds wellness to family favourites naturally.
Best Oil Brand to Buy Cold-pressed Canola and Olive Oil
Picking the right cooking oil packed with healthy fats and natural bio-compounds is essential for daily wellness. Cold-pressed oils undergo natural extraction process that preserves vital nutrients, unlike refined oils that lose beneficial components during heavy processing. Over time, refined oils—often high in omega-6 fats and low in antioxidants—can contribute to inflammation, elevated bad cholesterol, obesity, and related health conditions. If health is a priority, choose cold-pressed options from trusted Indian brands like Jivo, a leading seller of cold-pressed canola oil with a nationwide distribution network; their extra virgin olive oil is also gaining popularity.
Cold-pressed canola oil supports metabolic health through its balanced omega-3 content and low saturated fats, which help stabilize blood sugar and reduce triglycerides. Extra virgin olive oil provides benefits via oleic acid and polyphenols, which reduce inflammation and improve insulin sensitivity for better metabolic function.
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