Annually, 29th September is celebrated as World Heart Day and reminds us that we have to take care of our heart even though it’s broken. The heart is the engine of your body, and you need to consume good quality of oil to ensure its smooth functioning. So, here are the 6 healthiest cooking oil that needs to be included while cooking for your heart:
Olive Oil
The most popular guy in the town is rich in MUFA (monounsaturated fatty acids) which keeps your cholesterol level low and hence, healthy for your heart. You can go for regular olive oil for cooking but, DO NOT use virgin olive oil for high-temperature cooking, as it has a low smoke point which can produce harmful chemicals
Rice Bran Oil
It is derived from the hard outer covering of the rice grain and will protect your heart just like the grain inside it. A higher smoke point makes it an ideal option for cooking as it is less likely to release harmful chemical up to 230-250 °C. Rice Bran has around 75% MUFA and PUFA along with oryzanol which is the key to a healthy heart.
Peanut Oil
Peanut Oil has less saturated fat than regular olive oil and also contains no trans fat or cholesterol. High in PUFA and MUFA, it helps in reducing cholesterol in the body. It has a high amount of Vitamin E and antioxidants that act as a shield to your heart.
Soya bean Oil
One of the most widely used cooking oil contains only 15% saturated fat and has probably the highest smoke point (250 °C approx.) making it safe for high-temperature cooking. Soya bean oil has around 58% Polyunsaturated fat (PUFA) and omega-3 fatty acids, which are associated with a healthy heart.
Sunflower Oil
Rich in Vitamin E and only 9-10% saturated fat is great for cooking at high temperatures with a smoke point at around 230 °C. Sunflower oil is a heart-friendly oil with around 80% MUFA and can be mixed with mustard oil to increase the nutritional value.
Safflower Oil
Similar to sunflower oil in nutritional value, there two varieties of Safflower oil out of which one with high Polyunsaturated fat and saturated fat is used for cooking. A study showed that it is effective in lowering the LDL (low-density lipoprotein) in blood, which is linked with various heart diseases.