Which Cooking Oil Is Healthy for Your Heart?
Every day, we cook with oil — but did you know that the oil you choose can directly affect your heart health? Dr. Nikhila Pachani, Consultant Interventional Cardiologist at Backbone Medicity Hospital, Rajkot, breaks it down in a simple, easy-to-follow way.
Not All Oils Are the Same
Oils are made up of different types of fats. Some fats are good for your heart, while others can be harmful over time. The key is knowing the difference.
Oils That Are Good for Your Heart
Dr. Pachani recommends choosing oils that are rich in unsaturated fats. These include:
- Olive oil – widely regarded as a heart-friendly choice
- Canola oil – light and low in saturated fat
- Mustard oil – a common and affordable option in Gujarat and across India
- Sunflower oil – a popular everyday cooking oil
- Avocado oil – rich in healthy monounsaturated fats
These oils can help lower LDL (bad) cholesterol levels in the blood. When bad cholesterol is kept in check, the risk of blockages in the heart arteries is reduced.
Oils to Avoid or Use Less Of
On the other hand, some oils are high in saturated fats or trans fats, which can raise bad cholesterol and increase the risk of heart disease over time. Dr. Pachani advises caution with:
- Palm oil
- Coconut oil (especially in large amounts)
- Vanaspati (dalda/hydrogenated vegetable fat)
- Reused or repeatedly heated fried oil – this is a particularly common habit that significantly raises heart risk
Reusing oil for frying — something many households do — breaks down the oil and creates harmful compounds. It is better to discard used frying oil rather than reuse it.
Simple Tips for Everyday Cooking in Rajkot
- Use oils in moderate amounts — even healthy oils add calories.
- Rotate between two or three heart-friendly oils rather than sticking to just one.
- Avoid deep frying as much as possible; opt for steaming, baking, or shallow frying.
- Read food labels when buying packaged snacks, as many contain palm oil or partially hydrogenated fats.
Your Heart Health Matters
Small changes in the kitchen can make a meaningful difference to your heart over the years. Choosing the right cooking oil is one of the easiest steps you can take today.
If you have concerns about your cholesterol levels or heart health, consider booking a consultation with a qualified cardiologist for personalised guidance.
Dr. Nikhila Pachani is a Consultant Interventional Cardiologist at Backbone Medicity Hospital, Rajkot, Gujarat.