Healthy cold-pressed oils in India play an important role in supporting heart health as cardiovascular diseases (CVD) remain a leading cause of death, responsible for nearly 25% of all deaths in the country. The age-standardized death rate from CVD is 272 per 100,000 population, which is higher than the global average, and heart diseases affect Indians about a decade earlier than the Western population. In 2022, more than 32457 people died from heart attacks in India, indicating a pressing need to focus on heart-healthy dietary choices. Incorporating cold-pressed oils such as mustard, groundnut, sunflower, olive, coconut, and canola can help reduce bad cholesterol levels when consumed in moderation as part of balanced diet while providing antioxidants and essential fatty acids that promote cardiovascular wellness. This blog explores the top 6 cold-pressed oils best suited for heart health in India.
Top 6 Healthy Cold-Pressed Oils for Heart Health in India
Cold-pressed oils are becoming a popular choice for those who care about heart-friendly cooking. They are made naturally without heat, which keeps their goodness intact. Here are the top 6 cold-pressed oils in India that can help you cook tasty meals while taking care of your heart.
Cold-Pressed Mustard Oil (Kachi Ghani)
Best cold-pressed mustard oil in India, known as Kachi Ghani, is made by gently pressing mustard seeds using traditional methods widely practiced in Punjab, Bengal, and other regions.
Mustard oil is regarded as a healthy edible oil due to its low saturated fat (SFA) content and high levels of monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), particularly alpha-linolenic acid. It offers a balanced ratio of omega-6 to omega-3 fatty acids (approximately 6:5), which is beneficial for overall health. Available mainly in its non-refined, cold-pressed form, mustard oil is stable even at high cooking temperatures.
Multiple studies suggest that mustard oil may help reduce the risk of coronary heart disease (CHD) compared to other oils. For instance, a large epidemiological study found a 71% reduction in CHD risk among people using mustard oil for frying compared to sunflower oil. Additionally, controlled trials with patients recovering from acute myocardial infarction showed that using mustard oil helped reduce complications such as arrhythmias, heart failure, and angina. This combination of a favourable fatty acid profile and clinical evidence positions cold-pressed mustard oil as one of the best cold-pressed mustard oils in India for supporting heart health.
When choosing Kachi Ghani mustard oil, opt for pure, trusted brands and store it in a cool, dark place to preserve freshness. This affordable oil fits well into Indian cooking styles, offering taste and nourishment with natural compounds like erucic acid in safe amounts. Its widespread availability in local markets and online makes it a versatile oil for rotis, parathas, and vegetable dishes.
Cold-Pressed Groundnut (Peanut) Oil
Best cold-pressed groundnut oil in India is extracted by cold pressing peanuts to keep its natural aroma intact. It is a key ingredient in South Indian cooking, used in dosas, idlis, and many snacks. This oil is valued among healthy cold-pressed oils due to its high monounsaturated fat content, which remains stable during cooking and prevents the formation of harmful substances at high heat.
Vitamin E present in groundnut oil acts as a strong antioxidant, protecting cells from damage caused by daily stress. It helps manage cholesterol by reducing the bad LDL type while preserving good HDL cholesterol. Its mild taste complements Indian spices without overpowering dishes and is great for baking, grilling, and salad dressings.
Studies highlight the positive impact of monounsaturated fats, like those in groundnut oil, on heart health. The Indian Council of Medical Research recommends vitamin E-rich oils as part of a balanced diet. Always choose unrefined cold-pressed versions for maximum nutrition and flavour. Known for its long shelf life, this oil is budget-friendly and a popular choice for families in stir-fries, marinades, and street foods like chaat.
Cold pressing ensures purity without additives, making it a trusted option among the best cold-pressed oils in India for overall wellness and heart health.
Cold-Pressed Sunflower Oil
Sunflower oil made by cold pressing sunflower seeds keeps all the natural nutrients intact, giving it a light colour and mild flavour suitable for many Indian dishes like pulao, biryani, and baked goods. It is a rich source of vitamin E, a powerful antioxidant that protects your body’s cells from damage caused by free radicals, supporting skin health, immunity, and overall wellbeing. The polyunsaturated fats in sunflower oil help reduce oxidative stress linked to busy lifestyles and environmental factors, which promotes smooth functioning of body systems.
This oil works well for medium-heat cooking such as sautéing vegetables or frying pakoras, thanks to its good smoke point. Its mild taste doesn’t overpower dishes but blends seamlessly with both North and South Indian flavours. Sunflower oil also contains essential omega-6 fatty acids that support metabolism, hormone balance, and heart health by lowering bad cholesterol (LDL) and boosting good cholesterol (HDL).
For the best quality and to avoid pesticides, choose organic cold-pressed varieties. Store it in a cool, dark place to maintain freshness and nutrition. Its affordable price and health benefits make it one of the top choices among the best cooking oils in India, perfect for both traditional and modern kitchens.
Extra Virgin Cold-Pressed Olive Oil
When olives are cold-pressed to make extra virgin olive oil, their fresh taste and nutrients stay intact. Although it’s not originally from India, many health-conscious families use it to add flavour to salads, hummus, or grilled paneer. This oil is rich in monounsaturated fats, especially oleic acid, which gives it a smooth texture. It’s perfect for light cooking like salad dressings or gentle sautéing, where you want to keep its delicate qualities.
Oleic acid is great because it helps keep cholesterol balanced, supporting heart health without being harsh. The antioxidants in olive oil fight free radicals, which can damage cells and cause inflammation. Using extra virgin olive oil regularly can help protect your heart and promote overall wellbeing.
There’s a lot of research backing these benefits. People who follow Mediterranean diets, rich in extra virgin olive oil, tend to have healthier hearts and live longer. Ayurvedic wisdom in India also encourages using pure oils moderately, which fits well with these modern health ideas.
Extra virgin olive oil may cost a bit more, but its quality and taste make it worth having on hand. It’s now made by Indian brands too, making it easier to find. You can drizzle it over soups, breads, or salads to give a fresh, healthy boost. It’s one of the best cold-pressed oils in India for anyone wanting to add an international touch to their cooking while staying heart-healthy.
Cold-Pressed Coconut Oil
Cold-pressed coconut oil is made by gently pressing fresh coconuts without using heat, which helps retain its natural sweet and nutty aroma. It is very popular in Kerala and coastal areas where it is used in traditional dishes like thoran and appams, as well as in hair care routines. This oil contains medium-chain triglycerides (MCTs) that are quickly absorbed in bloodstream, providing a quick source of energy without being stored as fat.
Lauric acid, another important component, supports balanced cholesterol levels and boosts metabolism. Since it’s solid at room temperature, cold-pressed coconut oil is great for baking and spreading. It also handles moderate heat well, making it ideal for preparing curries and sweets.
Scientific studies highlight the benefits of MCTs in improving metabolism and aiding weight management, while lauric acid has antimicrobial properties that help protect against infections. The Coconut Development Board of India promotes its nutritional value, underscoring its significance in Indian diets.
Choose virgin, cold-pressed coconut oil for maximum purity and health benefits. It is a staple in South Indian households and ranks among the best cooking oils in India. While it’s great for cooking, it also shines as a skin and hair care product. Families enjoy its flavour particularly during festive meals. Balancing traditional use with modern health benefits, cold-pressed coconut oil is truly a versatile and healthy choice.
Cold-Pressed Canola Oil
Canola oil made by cold pressing rapeseeds is known for its mild taste and versatility in cooking. It is low in saturated fats and high in heart-friendly monounsaturated fats, making it gentle on digestion and suitable for a variety of uses. Whether you are baking cakes, roasting vegetables, or frying, canola oil offers a healthier alternative without compromising on flavour.
Rich in omega-3 fatty acids, it supports anti-inflammatory processes in the body, helping maintain overall balance. Its neutral flavour allows Indian spices and seasonal ingredients to shine in gravies, dals, and stir-fries.
Scientific studies highlight canola oil’s positive impact on cardiovascular health by improving cholesterol levels. Health experts recommend choosing non-GMO, cold-pressed varieties to ensure maximum safety and nutrient retention.
Cold-pressed canola oil has gained popularity in Indian kitchens for its affordability, nutritional benefits, and suitability for modern, fast-paced lifestyles. It fits well into daily cooking routines, making it a practical and reliable choice among the best cold-pressed oils in India, especially for those focused on heart health.
Conclusion
Looking at these top 6 healthy cold-pressed oils for heart health in India, it’s clear that both traditional and modern choices have an important place in our kitchens. From the strong flavour of mustard oil to the gentle taste of canola, each oil offers its own special benefits. Choosing cold-pressed oils means you get the most nutrition and natural goodness. It’s always a good idea to check with your doctor before making big changes to your diet. Keep these best cooking oils in India handy for meals that are both tasty and good for your heart. Stay curious, cook thoughtfully, and enjoy your journey toward better health.
And for those wanting quality you can trust, Jivo cold-pressed oils are a great pick. They preserve the natural nutrients and flavours, making it easy to cook healthy meals every day. Give your heart the care it deserves with Jivo.