Cardiologist Recommended 5 Heart-Healthy Cooking Oils for Indians ‘backed by science, not trends’

According to the WHO, Heart disease accounts for over 28% of all deaths in India.

We all know Cardiovascular diseases are among the most concerning diseases in India nowadays, and our food choices play a big role in this.

Cooking oils play a major role in protecting your heart, or putting you at risk of heart-related diseases.

While traditional Indian cooking involves frying, tadka, and sauteing, choosing cholesterol-friendly oils becomes even more crucial.

Cardiologist Dr Alok Chopra recommends Heart-healthy oils for Indians, replacing saturated and trans-fat-heavy oils with heart-healthy alternatives that suit Indian kitchens.

So, here are the 5 best cooking oils for heart health in India that cardiologist Dr. Alok Chopra recommends and are perfect for traditional cooking.

1. Desi Ghee (Clarified Butter):

With deep roots in tradition and Ayurveda, pure Desi ghee can be a heart-friendly fat, according to cardiologist Alok Chopra. 
Pure Desi Ghee, particularly when made from A2 cow’s milk and cooked traditionally, contains beneficial compounds that support heart health when used wisely.

Why do cardiologists love Desi Ghee?

• Pure ghee is rich in fat-soluble vitamins A, D, E, and K, important for heart and immune health.
• Ghee is rich in short-chain and medium-chain fatty acids like Butyrate and CLA (conjugated linoleic acid), which have cholesterol-balancing properties.
• The traditional bilona method of cow ghee is naturally free of trans fats and additives. 

Best Ways to Use Desi A2 Cow Ghee:

• Ideal for making dal tadka, khichdi, and traditional sweets.
• Perfect for roasting spices, pan-frying, or cooking parathas.
• Add a spoonful of rice or rotis for improved satiety and flavor.

2. Cold-Pressed Coconut Oil:

Coconut oil has been a staple in South Indian kitchens for centuries. While it has a high saturated fat content, cold-pressed coconut oil can boost your gut and immune health as a balanced diet.

Why is Coconut Oil suggested by cardiologists?

• Coconut is rich in medium-chain triglycerides (MCTs) - which are rapidly metabolized for energy and may help reduce fat accumulation and support weight management.
• Contains lauric acid, which has been shown to increase HDL (good cholesterol) and may help maintain a better LDL: HDL ratio.
• Antioxidant and antimicrobial properties that reduce inflammation and support vascular health

Best Ways to Use Coconut Oil:

• Traditional Kerala-style vegetable stir-fries, fish curries, and coconut chutneys.
• It can be used for shallow frying, sautéing, and tempering.

3. Cold-Pressed Mustard Oil:

For thousands of years, Kachi Ghani Mustard oil has been used in India for heart-healthy cooking. 
Mustard is one of the best Omega-3-rich oils in India, and consumption of it can reduce overall cardiovascular mortality by 20-30% and sudden cardiac death by up to 45% (1, 2).

Why do cardiologists love Mustard Oil?

• Rich in Omega-3 fatty acids, which reduces inflammation, lowering your risk of heart disease. 
• Contains over 60% monounsaturated fats (MUFAs), which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL) 
• Antioxidant-rich oil that boosts natural antibacterial and antifungal properties, supporting overall wellness 
• Ideal for high-heat cooking, making it perfect for tadka, stir-fries, and deep-frying

Ways to Use Mustard Oil:

• Adds a unique pungent flavor to Achars (pickles) and marinades.
• Great for making sarson ka saag, fish fry, and litti chokha.

4. Cold-Pressed Sesame Oil (Gingelly/Til Oil):

Used for over 5,000 years in Indian cooking, cold-pressed sesame oil is loaded with heart-healthy nutrients and anti-inflammatory benefits. According to cardiologist Dr Alok Chopra, cold-pressed sesame oil retains natural antioxidants and fatty acids for a heart-healthy diet.

Why Sesame Oil (Til Oil):

• Sesame oil is rich in polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs), which improve your lipid profiles. 
• It contains sesamin and sesamol, powerful antioxidants that reduce oxidative stress and arterial inflammation.
• Sesame or til oil has a high magnesium content and a vasodilatory effect. 

Best Ways to Use Sesame Oil:

• Popular in South Indian cooking for dishes like puliyodarai, podi idli, and dosa.
• Ideal for sauteing vegetables, making spice mixes, and tempering (tadka) dals and chutneys.

5. Cold-Pressed Groundnut (Peanut) Oil:

Cold-pressed Groundnut oil , also known as peanut oil, is an Indian traditional oil, especially in states like Gujarat, Maharashtra, and Tamil Nadu.  
But it’s more than just tradition; it's one of the best cooking oils for heart health in India, according to Cardiologist Alok Chopra.

Why cardiologists love Groundnut Oil:

• It's rich in monounsaturated fatty acids (MUFAs) - helping lower your LDL (bad cholesterol) and increase HDL (good cholesterol).
• It contains antioxidants like resveratrol, which have anti-inflammatory and heart-protective properties.
• High smoking point at ~450°F / 232°C – it's one of the best oils for deep-frying and high-temperature Indian cooking.
• Cold-pressed mustard oil is naturally trans-fat free, especially when cold-pressed or unrefined.

Best Ways to Use Groundnut Oil:

• Excellent for deep-frying pakoras, puris, and samosas.
• Perfect for sabzi or curry base.

Additional Heart-Healthy Oils:

Extra Virgin Olive Oil (EVOO) : 
EVOO is a cornerstone of the Mediterranean diet and is rich in monounsaturated fats, particularly Oleic acid, which has shown results in lowering LDL (bad) cholesterol while maintaining or even increasing HDL (good) cholesterol.
Cold-Pressed Rice Bran Oil:
Extracted from the outer layer of rice, cold-pressed rice bran oil has cholesterol-lowering effects by inhibiting cholesterol absorption and synthesis.
Avocado Oil:
Avocado oil offers vitamin E, lutein, and beta-sitosterol, compounds that combat oxidative stress, support healthy blood pressure, and promote flexible, healthy arteries.

Conclusion:

There’s no single “best heart-healthy oil”; cardiologists advise rotating between different healthy oils to take advantage of the unique benefits each one offers.

Oils to Avoid:

Always choose cold-pressed oils; they are minimally processed and retain 30–40% more nutrients and antioxidants than refined oils.  
It’s equally important to avoid vanaspati, hydrogenated oils, and any oils containing trans fats for overall health. 
Choosing the right oil isn’t just a small tweak; it can significantly reduce your risk of heart disease and improve cholesterol.  
Important Note: While these oils are heart-healthy, they should be used in moderation and paired with an active lifestyle to support your overall health.

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