6 Best Cooking Oil for Heart Health


Despite the myths about oil being bad for the heart, your body still needs fat to function. Essential unsaturated fats play a crucial role in aiding the absorption of fat-soluble vitamins and minerals.

However, not all oils will benefit you, even if taken in limited amounts. For instance, the widely used vegetable oil has been associated with potential risks to heart health. 

So, which cooking oil should you use that supports heart health as well? Cooking oils rich in monounsaturated and polyunsaturated fats can indeed help reduce inflammation and improve cholesterol, which further improves heart health.

To simplify your search, we have compiled a list of the best cooking oils for heart in this blog! It includes popular and easily available ones like safflower oil, mustard oil, and more. So, let’s not waste any more time and jump straight into the topic. 

Table of Contents
  • Best Cooking Oil for Heart – Top 6 Options
  • FAQ
  • Conclusion

Best Cooking Oil for Heart – Top 6 Options:

The fact that you’re reading a blog in this digitally acclaimed era proves how dedicated you are to finding a healthy option. Choosing the right cooking oil is essential for heart health. To make things easier, here are the top 6 options renowned for their heart-healthy properties

In the world of nutrition, A2 ‘Desi’ Ghee has become a buzzword. Due to its high nutritional values and melting point, it is a better choice when compared to other ghees. Learn more about it below:

  • Lipoproteins: It is a ‘good cholesterol’ that carries cholesterol back to your liver to be flushed out. Therefore, preventing cholesterol from clogging up the arteries and preventing cardiac diseases. Ghee helps to build these High-Density Lipoproteins.
  • Proline: To keep your heart healthy, you need to keep your cardiac muscles healthy, and collagen does that. Proline – a compound found in ghee is needed to make collagen and strengthen your heart muscles.

The next item has been long touted as a healthy cooking oil; explore why olive oil is so good for your heart next.

  • Olive Oil:

Olive oil will help you live for a long time, especially due to its richness in monounsaturated fats and vitamin E.

  • Oleic Acid: Oleic acid is a monosaturated fat that replaces saturated fat in the body. It reduces ‘bad cholesterols’ and inflammation, thus improving heart conditions.
  • Anti-Inflammatory: Inflammation of the lining of the heart’s wall, muscles, or tissues can lead to several heart diseases, including failure. Olive oil’s richness in Omega-9 fat helps to reduce such inflammations of the heart.

Whether you wish to deep fry, shallow fry, or bake your favourite dishes, our next item will make sure your heart is healthy and safe.

  • Single-Filtered Safflower Oil:

Safflower oil is a heart-healthy choice due to its benefits, especially when single-filtered. It maintains heart health by providing a high content of monounsaturated fats, promoting good cholesterol levels, and reducing the risk of cardiovascular diseases.:

  • Improves Blood Sugar: Maintaining healthy blood sugar levels is crucial for heart health. Safflower oil has been studied for its potential to improve insulin sensitivity, help regulate blood sugar levels, and reduce the risk of diabetes-related heart complications.
  • Omega-3: Pure Safflower contains heaps of Omega-3, a helpful fatty acid for your heart. This little compound has a tough load to carry, as it reduces triglycerides (fat) in your body. Resulting in reduced risks of irregular heartbeats or arrhythmias.

The next item on our list can be used for a variety of dishes and is a rich source of Vitamin E. Read more about Sunflower oil!

  • Cold-Pressed Sunflower Oil

Cold-pressed sunflower oil preserves its nutrients, offering benefits like antioxidant properties, heart-healthy monounsaturated fats, and vitamin E, promoting overall cardiovascular well-being!

  • Vitamin E: Rich in Vitamin E, Sunflower oil helps to protect your heart cells from the state of oxidative stress. Oxidative stress is a disturbance in the balance of reactive oxygen species and antioxidant defences.
  • Fatty Acids: A primary component of sunflower oil is omega-6 fatty acids, known to reduce levels of bad cholesterol. Additionally, it helps to prevent the development of heart diseases like failure, arrhythmias, etc.

Ever heard about the cool cousin of peanut butter? It’s peanut oil or groundnut oil, and guess what? It’s not just for stir-fries! Dive into its heart-friendly secrets next.

  • Wood-Pressed Groundnut Oil:

Cooking with Groundnut Oil, obtained by pressing peanuts at high heat, offers a heart-healthy choice as it’s low in cholesterol. Opt for wood-pressed groundnut oil for added nutritional benefits.

  • Resveratrol: This is a type of polyphenol that promotes the health of blood vessels and reduces inflammation of the heart walls and lining. Some groundnut oils may contain small amounts of resveratrol.
  • Phytosterols: A storehouse of phytosterols and other plant compounds, groundnut oil can help lower cholesterol absorption in the intestines. Therefore, it can effectively reduce the risk of most heart problems.

Most Indian dishes are authentically made with black mustard oil owing to its several benefits, especially for the heart. Continue reading to find out what sets this oil apart from the rest!

  • Cold-Pressed Black Mustard Oil:

Black Mustard Oil contains several components, like selenium and tocopherols, that are healthy for your heart. Learn more about them below!

  • Antioxidant Properties: Mustard oil contains antioxidants, including selenium and tocopherols, which help combat oxidative stress. This oxidative stress, if left unchecked, can contribute to the development of heart diseases.
  • Improves Circulation: Mustard oil has vasodilatory effects, potentially improving blood circulation. Enhanced circulation is essential for maintaining heart health and preventing conditions such as hypertension.

FAQ: 6 Best Cooking Oil for Heart Health:

Is filtered oil good for the heart?

Single-filtered oil is beneficial for heart health as it removes impurities. Choosing heart-healthy oils, like sunflower or groundnut oil, supports cardiovascular well-being when used in moderation as part of a balanced diet.

Which oils can reduce blood pressure?

Oils rich in monounsaturated and polyunsaturated fats, such as olive oil and flaxseed oil, may help reduce blood pressure. These heart-healthy fats contribute to overall cardiovascular well-being.

Should heart patients not have oil?

Heart patients can consume moderate amounts of heart-healthy oils, emphasizing monounsaturated and polyunsaturated fats. Consultation with a healthcare professional or a dietitian is crucial for personalized dietary recommendations.

Is ghee better than cooking oil?

Ghee and cooking oils have distinct nutritional profiles. While ghee contains saturated fats, some cooking oils offer heart-healthy unsaturated fats. Moderation and considering overall dietary patterns are essential for heart health.


In conclusion, your path to heart-healthy cooking spans from A2 ‘Desi’ Ghee to cold-pressed Black Mustard Oil. These oils, rich in heart-boosting nutrients, add both flavour and benefits to your kitchen. Remember, moderation is the key to a balanced diet.

Enhance the purity of your cooking oils by exploring farm products. Opt for thoughtful choices like single-filtered Safflower oil, wood-pressed Groundnut Oil, and other options, amplifying the natural goodness. For those valuing natural quality, brands like Two Brothers Organic Farms bring authenticity to your heart-conscious lifestyle.

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