Heart-healthy cooking: The best oils to manage cholesterol naturally

A healthy heart starts in the kitchen. The cooking oil you use daily can make a big difference in managing cholesterol and supporting overall heart health. 

Some oils are packed with good fats and antioxidants that help reduce bad cholesterol (LDL) while boosting good cholesterol (HDL). Here are the best cooking oils to include in your diet for a stronger, healthier heart.

Also Read: Fight cholesterol naturally: High-fibre foods for a healthy heart

1. Olive Oil – The Gold Standard for Heart Health

Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it one of the healthiest oils you can use. It helps lower bad cholesterol and reduce inflammation, which is key to preventing heart disease. Olive oil works best for sautéing vegetables, drizzling over salads, or as a dressing base. Avoid deep-frying with it, as high heat can destroy its nutrients.

2. Canola Oil – Light and Cholesterol-Friendly

Canola oil contains one of the lowest saturated fat contents among cooking oils. It’s also high in omega-3 fatty acids and monounsaturated fats, both known to support heart function. Its neutral flavor and high smoke point make it perfect for stir-frying, grilling, or baking.

3. Mustard Oil – A Traditional Choice with Modern Benefits

A staple in Indian kitchens, mustard oil is packed with omega-3 and omega-6 fatty acids. It improves blood circulation and helps lower cholesterol levels. Its pungent flavor enhances curries and pickles, but it should be used in moderation, as excessive consumption can raise erucic acid levels.

4. Sunflower Oil – Light and Vitamin-Rich

Sunflower oil is high in vitamin E, a powerful antioxidant that protects your cells from damage. It’s low in saturated fat and has a mild taste, making it suitable for everyday cooking. However, balance is important—alternating it with other oils ensures better nutrient diversity.

5. Rice Bran Oil – The Cholesterol Controller

Extracted from the outer layer of rice grains, rice bran oil is gaining popularity for its heart benefits. It contains oryzanol, a compound that lowers LDL cholesterol and improves metabolism. With a high smoke point and mild flavor, it’s ideal for deep-frying and everyday Indian cooking.

Also Read: Eat smart: Heart-healthy foods that lower bad cholesterol (LDL)

For optimal heart health, rotate between two or three healthy oils instead of sticking to one. Combining olive, mustard, or rice bran oil in your cooking routine provides a balanced intake of good fats—keeping your cholesterol levels in check and your heart strong.

Disclaimer: This article offers general information on health and skincare. It is not a substitute for professional medical advice. Always consult a qualified specialist for specific concerns.