Best cooking oil for heart health: Doctor suggests 4 tricks to improve cholesterol levels at home

Over the past few years, there has been a clear shift in how families decide what earns a place in their kitchens. From reading labels carefully to exploring healthier alternatives, households today are far more mindful of quality, ingredients and long-term wellness. As awareness grows, many are also paying closer attention to everyday essentials, especially cooking oils, which form the foundation of most meals and significantly influence overall health.

Choosing the right oil can affect not just the flavour of your food but also your heart health, digestion and nutrient absorption. Among these options, cold pressed oils have emerged as a preferred choice for many families, valued for their minimally processed nature and rich, natural flavour.

Cold pressed oils: A healthy, smart choice for everyday cooking

Driven by the shift towards natural, minimally processed foods, cold pressing has experienced renewed interest. Since the extraction takes place at low temperatures and without chemical refining, cold pressed oils retain more antioxidants, vitamins and phytonutrients compared to conventional refined oils.

In an interview with the Times of India, Dr Shilpa Vora, Chief R&D Officer at Marico Ltd, explained, “Cold pressing preserves the oil in its most natural form. This means better retention of nutrients like Vitamin E, natural antioxidants, and essential fatty acids — all of which contribute to improved heart health and overall wellness.”

Scientific evidence supports the benefits of choosing minimally processed oils.

• A 2018 study published in the Journal of Food Science and Technology found that cold pressed oils contain significantly higher antioxidant activity and phenolic compounds than refined oils, supporting better oxidative stability and potential heart-protective benefits.
• A 2014 research in the Asian Pacific Journal of Tropical Biomedicine reported that oils rich in MUFA and PUFA — such as groundnut, sesame and mustard — can help maintain healthy cholesterol levels and reduce cardiovascular risk markers.
• A 2020 study in Nutrients highlighted that natural, unrefined oils improve nutrient absorption, especially fat-soluble vitamins, when paired with vegetables and seasonal produce.

Cold pressed groundnut, sesame and mustard oils are particularly valued in Indian households for their MUFA and PUFA content as according to health experts, they are fats known to support heart health, maintain cholesterol balance and contribute to better metabolic function.

Each single-seed oil carries its own distinct flavour and nutrient profile, often rooted in traditional culinary wisdom. These oils are best suited for low to medium-heat cooking or as dressing components in salads, chutneys, and curries — just as Indian kitchens have done for centuries.

Simple habits to make the most of cold pressed oils at home

Small shifts in daily habits can create meaningful long-term changes. Dr Vora outlined simple, effective ways to maximise the benefits of cold pressed oils:

1. Measure with care – Oils are best enjoyed in moderation. A simple trick is to measure oil with a spoon instead of pouring directly from the bottle. Choosing the right oil and using it appropriately can help you enjoy your favourite dishes while staying aligned with your health goals.
2. Mix and rotate – Just like eating a variety of foods ensures better nutrition, rotate between different single seed oils or using dual seed oil blends can give you a broader range of health benefits.
3. Cook fresh, eat fresh – Cold pressed oils shine when used in dishes cooked and consumed immediately, as they preserve more of their natural goodness.
4. Pair with seasonal produce – Combine cold pressed oils with fresh, seasonal vegetables to bring out complementary flavours and enhance nutrient absorption.

Bottom line: A simple step towards better everyday wellness

No single ingredient guarantees perfect health but using the right combination of foods in mindful proportions can significantly elevate the nutritional value of everyday meals. Cold pressed and multi-sourced edible cold pressed oils fit seamlessly into this balanced approach, offering a harmony of taste, nutrition and versatility.

By choosing purity and quality, you are not just selecting cooking oil; you are investing in a healthier routine for your family. Over time, these small, conscious choices help build stronger and more sustainable habits, one meal at a time.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.