Five healthy oils

Five healthy oils

good fats

Five healthy oils

Heart-friendly, cholesterol-free and light are a few of the terms that the oil brands highlight in their commercials as their unique selling point. However, the irony is, none of these things mean that their product is beneficial for the heart.

According to the research, it is scientifically proven that cholesterol and saturated fats are completely safe for our cardiovascular health. Before, proceeding with the article, note down the four following facts:

Fats, primarily saturated and monounsaturated fats does not lead to heart diseases. In fact, all hormonal functions depend on the fat.

Dietary cholesterol is different from your serum cholesterol. You need dietary cholesterol for the optimal functioning of your vital organs.

A healthy oil has a high heating point and does not get rancid easily.
Here are the 5 most healthy oils you should include in your diet:


Primarily consisting of saturated fatty acids like conjugated linoleic acid (CLA) and butyrate, ghee is also rich in vitamins A, E and K2.  Despite being a milk product, it is casein and lactose free, and therefore, is best for people with lactose intolerance.

Coconut oil

Known to be one of the most stable plant-based saturated oil, it contains lauric acid (also found in breast milk) that gives it  some unique properties. Coconut oil doesn’t turn rancid so easily, has a high heating point and has anti-fungal and anti-bacterial properties.

Categorised under medium chain triglycerides, coconut oil is a great source of instant energy. Unlike other fat sources, it does not get stored easily. Once ingested, it is directly sent to the liver for energy production and it does not require bile secretion for digestion.

Olive oil

Extra virgin olive oil is the best variant. It contains monounsaturated fatty acids and is rich in anti-oxidants and various heart friendly compounds. Popular for its anti-inflammatory properties, olive oil prevents LDL from getting oxidised and therefore, prevents atherosclerosis (narrowing of arteries).

Palm oil

Extracted from the fleshy fruits of oil palm, it is rich in vitamin A, E and K, and prevents diseases like arterial thrombosis, atherosclerosis, cancer, cataracts, cognitive impairment etc. Opt for organic palm oil for best results.

Fish oil

Categorised under polyunsaturated fats, fish oil contains omega 3-fatty acids that are great for the heart, brain and joint health. However, it is not fit for cooking and is only to be taken as a supplement.

(The author is a fitness and nutrition expert)

Get a round-up of the day's top stories in your inbox

Check out all newsletters

Get a round-up of the day's top stories in your inbox