Nowadays, there are many types of cooking oils available in the market – mustard oil, refined oil, olive oil, coconut oil etc. In such a situation the biggest question is Which oil is the healthiest for cooking? Choosing the right oil has a direct impact on your heart health, weight and digestion.

1. Mustard oil – homegrown and beneficial

Mustard oil is the most commonly used oil in Indian kitchen.

Advantages:

• It contains omega-3 and omega-6 fatty acids


• Considered good for heart health


• has anti-bacterial properties


• helps digestion

Right for whom?
Mustard oil is considered a good option for everyday vegetables, pulses and tadka.

2. Refined oil – clean in appearance, weak in health

Refined oils (such as soybean, sunflower, palm) are highly processed.

Loss:

• Nutrients are lost in processing


• Excessive use can increase obesity and cholesterol


• There is a risk of trans fat in it

when to use?
It is okay to deep fry occasionally, but it is better to avoid daily use.

3. Olive Oil – Best for Heart

Olive oil is considered a healthy fat throughout the world.

Advantages:

• Increases good cholesterol (HDL)


• Reduces the risk of heart diseases


• Helps reduce swelling

How to use?
Good for salads, light vegetables or low-flame cooking. Cooking on high flame reduces its benefits.

So which oil is the best?

No one oil is perfect for every task. the best way
Oil Rotation

Example:

• Vegetables and pulses: Mustard oil


• Salads or light cooking: Olive oil


• For occasional frying: Limited quantity of refined oil.

Check these things while buying oil

• The label says “Cold Pressed” or “Wood Pressed”


• trans fat 0%


• Do not take oil that is too old or loose


• Please check the expiry date

If we talk about daily health, Mustard Oil and Olive Oil Both are considered better than refined oil. The most important thing is to limit the quantity of oil and not depend on a single oil. Right oil + balanced diet = better health.