The Underrated Ingredient For A Healthier Heart
When we think of heart health, our minds often think of exercise, meditation or cutting down on oils, salt and sugar. Yet, the type of cooking oil we use every day can influence our heart health more than we realise. The cooking oil we use daily doesn’t just shape the flavour of the meals, it also impacts our heart’s long-term health. This World Heart Day, Dr. Shilpa Vora, Chief R&D Officer at Marico, sheds light on how the right fats can make a powerful difference and shares simple yet practical ways to make smart choices for a healthy heart.Why Everyday Oils Matter More Than You Think
Every Indian household has its go-to cooking oil, whether it is mustard, groundnut, coconut, sunflower or safflower. While these choices are often driven by taste, culture or tradition, oils do much more than add flavour and aroma to the dish. Cooking oils are one of the main sources of visible fats in our diet. The right fats are important for energy, micronutrient absorption, hormonal balance, and maintaining healthy cholesterol levels. Since it forms the base of most dishes, the types of fats it contains, play a big role in supporting overall heart health.
Cooking oils carry both good and bad fats. Unsaturated fats like MUFA and PUFA support heart health by improving cholesterol balance, while excessive saturated or trans fats may have the opposite effect. Using the right multi-sourced edible oils for daily use provides a more balanced profile of healthy fatty acids, making it a simple everyday step towards a healthy heart. When seen through a simple lens, oil may feel like a background or underrated ingredient, but in reality, it is a conscious choice that can help maintain your cardiovascular health.
The Science of Healthy and Harmful Fats and Their Role in Heart Health
Fats are often misunderstood. While some fats support our heart health, others, when consumed in excess, can tip the balance unfavourably. Since, different fats act differently in our bodies, understanding their types helps us see how everyday oils can either protect or strain our heart.
· Saturated Fats – Commonly found in foods like butter, ghee, red meat and palm oil. Safer when consumed in moderate amounts, while excess consumption can raise bad cholesterol levels and risk heart health.
· Trans Fats – Present in hydrogenated oils and frozen foods. Even small amounts can harm heart health by lowering good cholesterol (HDL) and raising the bad cholesterol (LDL), making them best avoided.
· Monounsaturated fats (MUFA) – Found in multi-sourced edible oils, such as those combining sunflower and rice bran, offer a better fatty acid profile than most single-seed oils. They support the balance of good cholesterol (HDL), making them a good choice for everyday cooking.
· Polyunsaturated fats (PUFA) – Present in sunflower, soybean and safflower oils, PUFA provides essential fatty acids like Omega-3 and Omega-6, important for cardiovascular health.
Practical Tips to Choose and Use Cooking Oils Wisely
With a few conscious changes in the kitchen, you can make your everyday cooking more heart-healthy. Here are some simple, practical ways:
1. Choose multi-sourced edible oils for balance – Multi-sourced edible oils containing Rice Bran oil with Sunflower contain healthy fats (MUFA and PUFA) and are packed with oryzanol, a natural antioxidant that helps manage cholesterol. They are fortified with vitamins and supported by a Triple Antioxidant System. These oils provide a balanced fatty acid profile with oryzanol that protects the heart and vitamins A & D for immunity.
2. Rotate your oils smartly – If you use single-seed oils, switching them periodically can help diversify flavours and nutrients. Multi-sourced edible oils, however, provide a stable and balanced fatty acid profile; hence, rotation isn’t required for them.
3. Use the right oil for the right cooking method – Multi-sourced edible oils and cold-pressed oils are versatile for everyday cooking, whether you're sautéing, frying, or adding flavours to salads and dishes.
4. Moderation is the key – Fried foods don’t have to be off-limits. Enjoying them with correct oils and cooking methods in moderation will help keep indulgence and health in check.
The choices we make in our kitchens every day shape the long-term health of our families. Sometimes, the most powerful change in our lifestyle starts with the simplest ingredient of cooking oil. This World Heart Day, let’s celebrate by bringing the right fats to our meals, so our loved ones can stay young at heart, both in spirit and in health.
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