Beyond the tadka: Why mustard oil wins for Indian cooking

Olive oil, especially extra virgin, is widely recognised for its heart benefits. “Olive oil contains monounsaturated fats along with antioxidants that prevent LDL oxidation, a key factor in atherosclerosis,” she adds.

Groundnut oil, while heart-friendly, offers a slightly narrower benefit profile. “It is high in monounsaturated fats and remains stable during cooking, but it lacks omega-3 fatty acids and polyphenols that offer added anti-inflammatory protection,” Dr Bhalla notes.

Best oil for preventing heart disease

Indian cooking methods demand oils that can tolerate higher temperatures without breaking down. “For sautéing, tadka, and regular Indian cooking, mustard oil provides strong cardiovascular protection due to its favourable omega-3 to omega-6 balance and high smoke point,” says Dr Bhalla.

She cautions that while olive oil is excellent for heart health, “extra virgin olive oil is better suited for low-heat cooking or raw use, rather than deep or high-heat frying.” Groundnut oil, she adds, is a safer high-heat option but offers fewer protective compounds compared to mustard oil.

Types of oil for your heart (Photo: Freepik)

Is it better to rotate cooking oils?

Rather than relying on a single oil, rotation may be the healthiest approach. “Rotating between mustard, olive, and groundnut oil allows the body to benefit from different fatty acid profiles and antioxidants,” explains Dr Bhalla.

She further adds, “This diversity helps prevent excess intake of one type of fat, supports better lipid balance, reduces chronic inflammation, and is associated with lower long-term cardiovascular risk.”

Dr Bhalla sums up saying, “A thoughtful combination of oils—used according to cooking method and portion size—offers the best protection for heart health. Balance and variety are key.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.