Choose your cooking oil wisely

Cooking oil is something that we use almost daily, and it can impact our health – both in positive as well as negative ways.

One type of oil may not provide all the fatty acids in the desired ratio. Fatty acids of primarily of 4 types and out of these 2 are beneficial while the other two need to be restricted. Particular oil may be rich in one fatty acid and lacking in another.

Poly-unsaturated fatty acids (PUFA) Omega 6 Lowers good cholesterol (HDL-C) Sunflower oil, safflower oil, corn oil
Omega 3 Increases HDL-C (good), improves memory, vision and immunity. Fish oil, rice bran oil, mustard seed oil, sesame oil, walnuts, flaxseeds oil, etc
Mono-unsaturated fatty acids (MUFA) Lowers bad cholesterol (LDL-C) and risk of heart diseases Canola, olive, groundnut oil, avocados
Saturated fatty acids (SFA) Increases LDL- C (bad) and causes blockage in heart vessels Butter, margarine, cream, bakery products, cheese, Clarified butter (Ghee), etc
Trans fats (TFA) Lowers HDL-C (good), Increases LDL- C (bad) and reduce cognitive functions. Hydrogenated vegetable oils in packaged and fried foods such as samosas, cakes, puris, etc

There are two ways to make sure we get the best combination of fatty acids
-Use oil in rotation: Keep changing oils every month.

For example- if you have brought rice bran oil for a month, then next month you can purchase groundnut oil, if you purchase mustard seed oil for a month, next month use rice bran oil

Popular oils that can be used in rotation

  •         Rice bran oil- Ricela, Porna
  •         Mustard seed oil-Gemini, Tez, Nutrela, Nature Fresh, Fortune kachi ghani
  •         Til oil- RRO
  •         Groundnut oil-  Gemini, Postman, Dhara, Guinea Lite, RRO Primio, Nutrela

– Use blends: Mixture of two or more oils. For ex. RBO with Soyabean, Safflower with RBO, Sunflower (20%) with RBO (80%), and so on!

The oil you choose can have an effect on your lipid profile & cholesterol levels. Not choosing the right kind of oil might even lead to cardiovascular diseases, which exposes to your risk of hypertension or even heart attacks.


Stay healthy with eKincare – your personal health manager!



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