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Jul 11, 2025
Oils are mostly made up of saturated and unsaturated fats. Saturated fats tend to raise LDL (bad cholesterol), which can clog arteries over time. Unsaturated fats—like MUFA and PUFA—help lower LDL and protect the heart. Choosing oils with more unsaturated fats can reduce the risk of heartattacks, strokes, and other cardiovascular issues.
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This everyday staple is rich in monounsaturated fats and omega-3s. It fights inflammation and helps manage cholesterol—no wonder it’s a favourite in Indian kitchens.
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Packed with good fats, groundnut oil offers a steady balance that suits high-heat cooking and everyday meals. Go for cold-pressed versions for better heart benefits.
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Rich in oryzanol and unsaturated fats, rice bran oil supports cholesterol control and has a mild taste that works with most Indian dishes.
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Used for centuries in Indian homes, sesame oil is packed with antioxidants and heart-friendly fats. Ideal for light cooking or as a finishing drizzle.
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While rich in polyunsaturated fats, sunflower oil can turn unstable at high heat. Use it sparingly and never reuse after frying.
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Affordable and widely used, soybean oil is rich in omega-6 fatty acids. Excess omega-6 without enough omega-3 can trigger inflammation. Pair it with flaxseed or mustard oil to balance.
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Loved for its aroma and taste, coconut oil is also high in saturated fat. Use in moderation, especially if you’re watching your cholesterol.
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Loaded with harmful trans fats, vanaspati raises bad cholesterol and lowers the good. Even a little can damage your heart over time.
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