Oil plays a central role in maintaining overall health and is mostly directly related to heart health. When it comes to maintaining heart health, the first thing most people think of is changing their cooking oil. The oil we use, depending on its properties, can have a beneficial or harmful effect on the body.
Among the various cooking oils available, olive oil and mustard oil stand out for their potential cardiovascular benefits. Both oils have unique nutritional properties, but their suitability for heart health depends on their composition, the type of cuisine and how they are used.
Olive oil has anti-inflammatory properties
Olive oil is extracted from olives and is a staple of Mediterranean cuisine. It is known for being rich in monounsaturated fatty acids (MUFA), especially oleic acid, which is known to lower bad cholesterol (LDL) while maintaining or even raising good cholesterol (HDL). Olive oil also contains powerful antioxidants such as polyphenols and vitamin E, which help reduce inflammation, a critical factor in heart disease.
Olive oil is associated with low levels of bad cholesterol in the blood
Researchers from the University of Florida found that after a extra virgin olive oil (EVOO) diet reduced the amount of “bad” cholesterol in the blood. A study published in the Journal of the American Heart Association found that dietary changes reduced cardiovascular risk factors from baseline, with a greater difference in optimal directions after switching to a low-EVOO diet, suggesting that EVOO may not be good. the MedDiet supplement.
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Mustard oil has fatty acids that can prevent blood clots from forming
Mustard oil, made from mustard seeds, is commonly used in Indian cooking. It has a characteristic pungent flavor and is rich in alpha-linolenic acid (ALA), omega-3 fatty acids, and omega-6 fatty acids. These essential fatty acids are vital for lowering triglyceride levels and preventing blood clots, which can reduce the risk of heart disease. Mustard oil also contains natural antioxidants and exhibits anti-inflammatory properties.
Another notable feature of mustard oil is its high smoke point, which makes it suitable for high-temperature cooking methods such as frying, which are common in Indian cuisine. however,
mustard oil contains erucic acid
which in excessive amounts has been discussed because of its potential adverse health effects. The presence of erucic acid in mustard oil has raised concerns about its cardiovascular safety, prompting regulatory scrutiny and public debate.
Which of these oils is good for the heart?
The best source for those looking for the best heart health benefits is olive oil. It is suitable for low heat cooking as it can be used in dressings and sauces or even as a simple addition to the Mediterranean diet.
At the same time, mustard oil has cultural significance and practicality for households in India as it has a high smoke point and is suitable for Indian cooking. It offers unique benefits, especially to those following a traditional Indian diet.
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