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In the quest for a heart-healthy diet, choosing the right cooking oil plays a pivotal role. Oils are not created equal, and the type you select can significantly impact your cardiovascular health. In this blog, we’ll explore six heart-healthy oils, backed by scientific evidence and Ayurvedic wisdom, to help you make informed choices for a healthier heart.
Nut Oils: Great for Heart Health
First on our list is the preference for nut oils over seed oils. While both types have their benefits, nut oils are often considered superior due to their nutritional profile. Nuts like almonds, walnuts, and hazelnuts are rich in heart-healthy nutrients such as omega-3 fatty acids, vitamin E, and antioxidants. These properties make nut oils a great choice for your heart.
Coconut oil is predominantly saturated, with approximately 90% of its total fatty acid content consisting of medium-chain fatty acids (MCFAs), making up 60% of its composition. It is great for brain health (described as Medhya in Ayurveda).
Olive Oil: A Mediterranean Gem
Olive oil has earned its reputation as a heart-healthy oil, especially in Mediterranean cuisine. This oil is renowned for its high content of monounsaturated fat, particularly oleic acid. Monounsaturated fats have been linked to lower levels of bad cholesterol (LDL) and reduced risk of heart disease. Additionally, olive oil is packed with antioxidants that protect your heart from oxidative stress.
Virgin olive oil which is cold-pressed is a great dressing and is best eaten raw. It adds a great ‘olive’ flavour to food that turns simple ingredients to exotic dishes.
Avocado Oil: Rich in Heart-Supporting Oleic Acid
Avocado oil is another heart-healthy option worth considering. Like olive oil, it is rich in oleic acid, a monounsaturated fat that promotes heart health by reducing LDL cholesterol levels. Avocado oil also contains vitamin E, which acts as a potent antioxidant, protecting your heart and blood vessels from damage.
In Ayurveda, avocado oil and olive oil are not described. However, nut oils and fruit oils are associated with Vata dosha due to their nourishing and grounding qualities. Therefore, both avocado oil and olive oil like the other fruit oils can be especially beneficial for individuals with Vata imbalances.
Groundnut Oil: Vitamin E and Good Unsaturated Fats
Groundnut oil, commonly known as peanut oil, offers a heart-healthy combination of higher vitamin E content and an abundance of good unsaturated fats. Vitamin E is an antioxidant that helps neutralize free radicals and inflammation, reducing the risk of heart disease. The unsaturated fats in groundnut oil, primarily monounsaturated and polyunsaturated fats, can help improve cholesterol levels when used in moderation.
In Ayurveda, peanuts are associated with Kapha dosha due to their grounding and nourishing properties. Individuals with Kapha imbalances may find groundnut oil to be a suitable choice.
Sesame Oil: A Balanced Blend of MUFAs and PUFAs
Sesame oil, derived from sesame seeds, offers a well-balanced combination of monounsaturated and polyunsaturated fats. This balance, along with its rich antioxidant content, makes it a heart-healthy choice. The antioxidants in sesame oil, such as sesamin and sesamol, help combat inflammation and oxidative stress, reducing the risk of heart disease.
Ayurvedically, sesame oil is associated with Vata and Kapha doshas. Its warming nature can be particularly beneficial for individuals with Vata and Kapha imbalances, and its moderate use can suit those with Pitta constitutions. It is described to promote weight gain in individuals looking to increase their body weight, and conversely, it is said to assist in weight loss for those aiming to shed some weight.
Flaxseed Oil: A Source of Heart-Boosting ALA
Flaxseed oil is a unique addition to our list, primarily because of its high alpha-linolenic acid (ALA) content—an omega-3 fatty acid. ALA has been associated with a reduced risk of heart disease by lowering inflammation and improving heart health markers. While not a cooking oil per se, flaxseed oil can be added to salads and dishes after cooking for a heart-healthy boost.
In Ayurveda, flaxseeds are considered beneficial for balancing Vata dosha due to their nourishing and grounding properties.
A Final Word: Unrefined and Cold-Pressed Oils
No matter which heart-healthy oil you choose, it’s essential to prioritize unrefined and cold-pressed versions over refined oils. The refining process can strip oils of their natural nutrients and antioxidants, diminishing their heart-healthy properties. Cold-pressed oils, on the other hand, retain their nutritional value and natural flavours.
In conclusion, your choice of cooking oil can significantly impact your heart health. Incorporating these scientifically-backed heart-healthy oils, aligned with Ayurvedic principles, into your diet can help you maintain a healthy heart. Remember to use them in moderation, as even heart-healthy oils should be part of a balanced diet.
