In 2005, cardiovascular disease (CVD) solely accounted for 17.5 million worldwide, which is at par with 30% deaths that occurred globally that year – reports the World Health Organization.
In India, the prevalence of cardiovascular disease, including coronary heart disease (CHD), is estimated to affect 11% of the adult population.
It is clear that coronary heart disease is slowly firming its grip, causing more deaths, and its prevalence in swiftly rising, particularly in developing nations like India. What we eat, especially the cooking oils we use, plays a big role in causing, treating, and preventing CHD. In India, cooking oils are a regular part of meals, but there are many different oils available, each claiming to be healthy. So, picking the right and healthy cooking oils in India is very important, especially because Indian cooking is different from cooking in Western countries.
Fats in Healthy Cooking Oils in India
Several studies have shown that the type and amount of fat we eat are linked to the chance of getting CHD. How fats affect the level of fats in our blood is an important reason why diet affects heart health. Edible oils consist of three main fats – saturated fats (SFA), monounsaturated fats (MUFA), and polyunsaturated fats (PUFA). Apart from fats, edible oils also contain antioxidants, phytosterols, and micronutrients.
Among the fats, saturated fats are considered harmful if consumed in excess. Several meta-analyses and studies confirm that reducing intake of saturated fats lowers the risk of coronary heart disease. Many health experts recommend the replacement of saturated fats with healthy fats, like MUFA and PUFA.
The presence of monounsaturated fats (MUFA), and polyunsaturated fats (PUFA) in edible oils is vital as these offer health-beneficial properties. These fatty acids are considered to be cardio-protective. Some cohort studies also report substitution of SFA with PUFA can reduce the risk of CHD.
N-3 (omega-3) and N-6 (omega-6) are both types of polyunsaturated fatty acids (PUFA), which are healthy fats our bodies need to work properly. N6 fats can help lower bad cholesterol (LDL), but they might also lower good cholesterol (HDL). N3 fats can lower blood fats (triglycerides), reduce blood pressure, decrease swelling in the body, help blood vessels work better, and lower the risk of sudden heart problems.
It’s important to have the right balance of N6 and N3 fats. Experts recommend that the amount of N6 should not be much higher than N3. A good balance is about 5 to 10 parts N6 for every 1 part N3, or even less, to help keep your heart healthy.
3 Cold-Pressed Healthy Cooking Oils in India
We know now what makes an oil healthy but still need to figure out which oils to choose. There are different types of cooking oils in India, each having similar ingredients. What make them different, is the proportional presence of the key ingredients – SFA, MUFA, PUFA, and other nutrients. Here are the three best cold-pressed oils that’s backed by science for their healthy profile.
Cold-Pressed Extra Virgin Olive Oil (EVOO)
EVOO is considered one of the best type of cold-pressed oils in India and worldwide. Studies confirm that olive oil has the potential to help with many health-related issues, including coronary heart disease risk. Although olive oil does not have a high level of polyunsaturated fatty acids (PUFAs) like omega-3 & 6, it is rich in monounsaturated fatty acids (MUFA) and contains beneficial compounds that contribute to its health benefits.
A study by Covas et al found that olive oil is good for your health not just because of its healthy fats, but also because it has special plant compounds called polyphenols. These polyphenols help improve the levels of fats in your blood and lower the damage caused by stress in your body.
These healthy fats and other health-beneficial compounds are found more and in natural state in the cold-pressed extra virgin olive oil. The cold-pressed method ensure maximum retention of nutrition as this process involves no chemical processing.
Cold-Pressed Kachi Ghani Mustard Oil
Kachi ghani is a traditional oil extraction method in India, which involves wood or mechanical pressing. This process avoids high-heating and chemical processing, making oil pure and nutrition rich. Mustard oil is known to be a healthy choice for cooking because it has very little saturated fat and plenty of good fats, like monounsaturated and polyunsaturated fats—especially alpha-linolenic acid, which is an omega-3 fat. It also has a nearly balanced amount of omega-6 to omega-3 fats (6:5 ratio), which is good for health.
You can find mustard oil in its natural, cold-pressed form, and it stays stable even when used for high-heat cooking. Research shows that people who use mustard oil for frying have a much lower risk of heart disease compared to those who use sunflower oil. One large study found that using mustard oil reduced the risk of heart disease by 71% compared to sunflower oil.
Mustard oil is a popular cooking oil India, but switching to its cold-pressed version is a healthier choice. Cold-Pressed Kachi Ghani Mustard Oil holds the real health-beneficial properties and when used consistently, may help improve overall health.
Cold-Pressed Canola Oil
The use of canola oil is increasing in India because of its heart-healthy properties. Canola oil contains oleic acid (a monounsaturated fat) and is recognized as a healthy option. The U.S. Food and Drug Administration (FDA) recommends canola oil as part of a diet to help reduce the risk of coronary heart disease.
A study by Gillingham et al found that using canola oil, either alone or mixed with flaxseed oil, can help lower total cholesterol and bad cholesterol (LDL) in the blood. When canola oil is blended with flaxseed oil, it also helps reduce inflammation in the body by lowering a marker called E-selectin, which is linked to heart disease.
Switching from regular cooking fats to canola–flaxseed oil or similar blends is an easy way to follow healthy eating guidelines and lower your risk of heart problems. Canola oil is a smart choice for heart health because it is high in monounsaturated fats, has a good balance of omega-3 and omega-6, is low in saturated fat, and contains beneficial vitamins.
All these nutritional ingredients are enhanced in cold-pressed canola oil, as this oil extraction method is completely natural and does not involve chemical processing.
Why Choose Jivo’s Best Healthy Cooking Oils in India (Cold-Pressed)
Choosing Jivo’s cold-pressed oils is a smart step for anyone who wants to eat healthier without giving up taste or quality. Unlike regular refined oils, Jivo’s cold-pressed oils are made by gently pressing seeds at low temperatures, which keeps all the natural nutrients, antioxidants, and healthy fats intact. This means you get oils that are rich in heart-friendly monounsaturated and polyunsaturated fats, essential vitamins, and plant compounds that help reduce cholesterol, fight inflammation, and support your overall well-being.
Jivo offers a wide range of cold-pressed oils—like canola, mustard, sunflower, and olive oil—each bringing its own unique health benefits, from improving heart health to caring for your skin. Plus, because they’re chemical-free and unrefined, you can trust that you’re adding only pure, natural goodness to your meals. By making Jivo’s cold-pressed oils a part of your kitchen, you’re not just choosing the healthiest cooking oils in India, you’re also enjoying fuller flavours and supporting a lifestyle that’s good for your heart, your family, and your future.
FAQs
What are the healthiest cooking oils available in India?
The healthiest cooking oils in India include virgin coconut oil, extra virgin olive oil, mustard oil, sesame oil, and groundnut oil. These oils are rich in healthy fats, antioxidants, and essential nutrients, making them ideal for Indian cooking styles like sautéing, frying, and tempering.
Is mustard oil good for heart health in Indian cooking?
Yes, mustard oil is heart-healthy due to its high content of monounsaturated fatty acids (MUFA) and omega-3 fatty acids. It’s a popular choice in Indian kitchens, especially in North and East India, for its pungent flavor and potential to support cardiovascular health when used in moderation.
How do I choose a cooking oil for weight loss in India?
Opt for oils like virgin coconut oil, olive oil, or sesame oil, which are rich in healthy fats that support metabolism and satiety. Use them sparingly in dishes like grilled vegetables or light curries to align with weight loss goals.
Can I mix different cooking oils for better health benefits?
Yes, blending oils like sesame oil with groundnut oil or olive oil with mustard oil can combine their nutritional benefits and enhance flavor. This practice is common in Indian cooking to balance taste and health for dishes like stir-fries or tadkas.