Well, finding a healthy oil is a bit of a difficult task because there is a lot of information disseminating on the internet. When it comes to choosing the right cooking oil, two aspects that matter the most are the health aspects of the oil and the cooking properties.
Every oil has its significance in both aspects but in the Indian kitchen, the preference is given to the ghee, or some people also use vegetable oil for everyday cooking.
There are numerous oils available in the market but here is the list of oils that are best for health.
Here’s a list of 5 healthy cooking oils:
1. Sunflower oil
Sunflower oil is known to be high in oleic acid and has the highest smoke point. These oils are good for deep frying. Due to its mild flavour, it can be used in any kind of dish.
Research published in the Journal of the American Dietetic Association described that choosing sunflower oil over an oil high in saturated fat could lower bad cholesterol levels.
2. Mustard oil
Mustard oil or Sarson ka tel needs no preface in an Indian household. Mustard oil is used for both culinary and therapeutic purposes as it is enriched with omega 3 and 6 fatty acids and apart from this, it has a low content of saturated fats. Mustard oil is proven to heal many ailments such as joint pain, muscular, heart-related ailments.
It is used for many reasons such as whipping up delicious delicacies or massaging your body, it is the go-to oil for everything.
3. Olive oil
Olive oil is considered to be the best oil used for baking and salad dressings. Extra virgin olive oil, especially includes phenolic compounds and is rich in antioxidant properties that improve heart health.
4. Sesame oil
The sesame seed oil has been used for many years. Sesame oil is well understood for being a great source of both mono and polyunsaturated fats, which decrease your risk of heart disease and balance your blood pressure. Sesame seeds have plenty of vitamins and minerals that is why it is considered to be healthy cooking oil.
5. Canola oil
Another super healthy oil is canola oil which is low in saturated fat and has an abundance of vitamin E and K. It contains properties like omega-3 fatty acids, helps to boost your cardiovascular health and aids weight loss.