How to choose healthy oils: 6 essential tips for your cooking routine

Best cooking oils: Opt for oils rich in good fats like canola, olive, peanut, corn, sunflower, safflower, soybean, and vegetable oil (Image: Canva)

Cooking in the right oils can impact your health positively. While oils and fats are necessary in small quantities, they provide essential nutrients and also lend taste and flavour of your meals. While some are better suited for high-heat cooking, others are ideal for dressings or low-heat applications.

Oils and fats, though needed in small amounts, are a vital part of your diet. They offer essential nutrients, flavour, and satiety. However, choosing the right oils is key to maintaining good health, says Dr M Sudhakar Rao, Consultant, Cardiology, Manipal Hospital Sarjapur. He adds, “Always consider factors like smoke point, fat composition, and processing methods, to make healthier decisions. Opt for oils rich in monounsaturated and polyunsaturated fats, such as olive oil or avocado oil, which are known to support heart health. Additionally, avoid heavily processed or hydrogenated oils, as they can contain harmful trans fats.

Here are six essential tips suggested by Dr Rao, to help you make a better choice:

Fats:  There are two types of fats. Good fats (mono and polyunsaturated) are heart-friendly and can reduce the risk of cardiovascular disease. Bad fats (saturated and trans fats) can be harmful in excess, and may contribute to various health problems.

Choices: Opt for oils rich in good fats like canola, olive, peanut, corn, sunflower, safflower, soybean, and vegetable oil. Look for oils with less than 4 gm of saturated fat per tablespoon and avoid partially hydrogenated oils.

Benefits: Extra Virgin olive oil (EVOO) is packed with monounsaturated fats (about 75 percent by volume) and antioxidants like oleacein and oleocanthal, which help prevent LDL cholesterol oxidation and reduce heart disease risk.

Heat: Avoid overheating oil to prevent it from degrading and producing harmful compounds. If oil starts smoking or catches fire, discard it immediately.

Storage: Store oils in a dark, cool place to keep them fresh. If oil smells foul, it may be rancid and should be discarded.

Usage: Use healthy oils for all your cooking needs, but avoid deep-frying, as it is not a healthy cooking method. Never re-use or reheat cooking oil.