You might think all fats are bad, but some cooking oils can actually improve your heart health. According to doctors, the type of oil you use in your kitchen may be influencing your cholesterol — and your future.
Some Fats Are Heart-Healthy
Cooking oils contain essential fats that can raise good cholesterol (HDL) and lower the bad (LDL). Oils high in monounsaturated and polyunsaturated fats help protect the heart and reduce inflammation when used in moderation.
Multi-Source Oils Offer Better Balance
Blending two or more oils — like rice bran and sunflower oil — creates a more complete nutritional profile. These combinations offer balanced levels of fatty acids, vitamins, and antioxidants that support overall health and metabolic function.
Omega Fats Support Brain and Heart
Certain oils like flaxseed or canola oil are rich in omega-3 and omega-6 fats. These are essential for your body’s function, especially for brain development and maintaining a healthy heart.
High Smoke Point Oils Are Safer for Cooking
Oils with a high smoke point, like rice bran or sunflower oil, are ideal for frying and high-temperature cooking. They retain nutrients longer and don’t break down into harmful compounds when heated properly.
Vitamin-Rich Oils Add Extra Nutrients
Many cooking oils, especially blended ones, are fortified or naturally rich in vitamins A, D, and E. These help support immune function, bone health, and protect cells from oxidative stress.
Avoid Overheating Your Oil
When oil is pushed past its smoke point, it releases toxins and loses its nutritional value. It’s best to choose the right oil for the right dish — and never reuse or overheat it.
Portion Control Still Matters
Even with healthy fats, moderation is key. Experts recommend keeping oil intake to about 500g per person per month and rotating different oils weekly to get a variety of nutrients.
Not All Saturated Fats Are Equal
While too much saturated fat can be harmful, small amounts from sources like coconut oil can be part of a balanced diet. The key is to limit intake and prioritize unsaturated fats instead.
Trans Fats Are the Real Enemy
Artificial trans fats, often found in processed foods and margarines, are linked to higher risk of heart disease and should be completely avoided. They provide no health benefit and can cause inflammation.
Oils Can Enhance Flavor and Health
Using oils wisely isn’t just about nutrition — it’s about elevating your meals. The right oil can add richness and depth to food while offering lasting health benefits when used correctly.
This article is based on information from Hindustan Times