Rethink Your Cooking Oil: Why Your Choice of Oil Could Be Affecting Your Long-Term Health

Cooking oil is a daily essential in Indian kitchens, but health experts warn that not all oils are created equal. While some provide vital nutrients and health benefits, others—especially heavily processed and refined oils—may do more harm than good. Doctors recommend choosing oils that are as close to their natural form as possible to support overall health and prevent chronic illnesses.

Why Your Oil Choice Matters

Many oils available on the market are refined using heat and chemicals, stripping them of their natural nutrients and adding harmful preservatives. These additives may extend shelf life but can negatively impact heart health, metabolism, and more. In contrast, cold-pressed or wood-pressed oils preserve natural nutrients and offer multiple health benefits.

A healthy cooking oil should have:

• A high smoke point to avoid releasing toxins when heated
• A balanced ratio of fatty acids for heart and brain health
• Organic, chemical-free sourcing for long-term wellness

8 Best Oils for Better Health

1. Ghee (Clarified Butter)
Rich in fat-soluble vitamins, ghee supports digestion, bone strength, joint health, and brain function. It’s especially beneficial during pregnancy and postpartum recovery.

2. Cold-Pressed Coconut Oil
Great for managing high cholesterol, arthritis, and type 2 diabetes. It also boosts brain health, supports the liver, and promotes weight loss and oral hygiene.

3. Mustard Oil
Common in Indian households, mustard oil is known to support heart health, reduce blood pressure, and improve cholesterol levels. It also helps ease joint pain and provides essential omega-3 fatty acids.

4. Cold-Pressed Groundnut (Peanut) Oil
Helps improve brain function and may reduce the risk of Alzheimer’s. It also supports joint health and benefits those with diabetes and heart conditions.

5. Sesame Oil
Effective in lowering cholesterol and blood pressure. It’s also helpful for people dealing with diabetes, inflammation, and joint issues.

6. Safflower Oil
Boosts heart and bone health, improves blood circulation, and may reduce the risk of tumours and breast cancer. Known to aid fat burning and weight management.

7. Olive Oil (Extra Virgin)
Well-known for its heart-friendly properties, olive oil supports digestion, boosts immunity, and improves bone strength. It also helps regulate blood sugar and cholesterol.

8. Cold-Pressed Sunflower Oil
Rich in vitamin E, this oil supports skin health, cardiovascular function, and energy levels. Ideal for people with high cholesterol and heart conditions.

Small Change, Big Impact

Your choice of cooking oil plays a much bigger role than just enhancing taste. Switching to cold-pressed, organic, and unrefined oils can support better metabolism, stronger immunity, and long-term disease prevention. Instead of picking oil based on price or popularity, choose what aligns with your body’s needs. This one small shift in your kitchen routine can lead to major health benefits for your entire family.

Disclaimer: Always consult a healthcare professional or nutritionist before making major changes to your diet, especially if you have existing health conditions.