Olive oil, mustard oil, vanaspati ghee, or coconut oil? A Gurgaon-based doctor, Dr. Anshuman Kaushal, sheds light on the debate, offering science-backed insights. In a recent Instagram video, he clarifies the impact of each oil on heart health, backed by references from the World Health Organization (WHO) and the American Heart Association (AHA).
Monounsaturated fats (MUFA) found in olive, groundnut, and mustard oils are heart-healthy allies. They help maintain cholesterol levels and reduce heart disease risk. Poly-unsaturated fats (PUFA) in sunflower, soya, and mustard oils provide essential omega-3 and omega-6 fatty acids, supporting heart and brain function. However, a crucial note: these oils should not be overheated or reused for frying.
Saturated fats, like those in coconut oil and ghee, can raise both 'good' HDL and 'bad' LDL cholesterol, so moderation is key.
Trans fats, commonly found in hydrogenated oils like vanaspati ghee, are the real danger. Dr. Kaushal emphasizes the WHO's warning: eliminating trans fats could save up to 500,000 lives annually by reducing heart attacks and strokes.
Dr. Kaushal recommends a practical plan: use olive oil for salads or light sautéing, mustard oil for tempering curries and adding flavor to parathas or poha, groundnut oil for occasional deep frying, and sunflower or soya oil for everyday cooking. Reserve coconut oil and ghee for special recipes or a few traditional dishes per week.
In essence, it's not about one oil being superior, but using the right oil for the right purpose. The key takeaway: avoid hydrogenated trans fats in processed or cheap cooking oils.
