Cooking oil is something we use every day. But have you ever thought about whether the oil you use is good for your health? In India, heart diseases are rising, and our choice of cooking oil plays a big role in this. A report from the Indian Council of Medical Research (ICMR) in 2024 showed that 56.4% of India’s disease burden is due to unhealthy diets, which include the consumption of unhealthy oils.
This means that more than half of the health problems in our country are linked to what we eat. Choosing healthier oils can help reduce this risk. Let’s understand why cold-pressed oil is better and how it can help you stay fit.
What is Cold-Pressed Oil?
Cold-pressed oil is made by slowly pressing seeds, nuts, or fruits without using heat. This process keeps all the nutrients intact. Refined oils, on the other hand, go through heat and chemicals, which remove many natural benefits.
Cold-pressed oils are much better for heart health. Refined oils often contain unhealthy trans fats that raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Studies show that diets high in trans fats contribute to heart attacks, with India reporting over 2.5 million heart-related deaths annually, many of which are linked to poor dietary choices, including unhealthy cooking oils. Switching to cold-pressed oils, which contain healthy monounsaturated and polyunsaturated fats, can help improve heart health and reduce the risk of cardiovascular diseases.
Health Benefits of Cold-Pressed Oil
1. Full of Nutrients
Since cold-pressed oil is not heated, it keeps all the natural vitamins and minerals. It is rich in Vitamin E, which is good for skin and hair. It also contains healthy fats that help your body.
2. Better for Your Heart
Many cold-pressed oils, like groundnut, sesame, and coconut oil, contain healthy fats. These fats help control cholesterol levels. According to a study published in the Indian Journal of Clinical Biochemistry, replacing refined oils with healthier fats can reduce the risk of heart diseases by 30%.
3. Boosts Immunity
Cold-pressed oils contain antioxidants. Antioxidants help the body fight against diseases. Mustard and coconut oil have antibacterial properties that keep infections away.
4. Helps in Weight Loss
If you are health-conscious and want to lose weight, cold-pressed oils are a better choice. They contain monounsaturated fats (MUFA), which help in fat burning. A study from the National Institute of Nutrition in Hyderabad found that using natural oils like cold-pressed coconut oil helps reduce belly fat over time.
5. Good for Digestion
Refined oils sometimes cause bloating and stomach issues. Cold-pressed oils, on the other hand, are light on the stomach. Oils like sesame and groundnut oil help in better digestion and improve gut health.
6. No Harmful Chemicals
Many refined oils go through chemical processes to increase their shelf life. These chemicals are not good for health. Cold-pressed oils do not contain any added chemicals, making them a safer option.
Best Cold-Pressed Oils for Cooking
- Cold-Pressed Coconut Oil– Great for cooking and deep frying. It improves digestion and boosts energy.
- Cold-Pressed Groundnut Oil – Best for Indian cooking, rich in protein and good fats.
- Cold-Pressed Sesame Oil – Good for digestion and great for making pickles and South Indian dishes.
- Cold-Pressed Sunflower Oil – Light and perfect for daily cooking.
How to Use Cold-Pressed Oil in Cooking
- Use it for frying, sautéing, and salad dressing.
- Use small amounts, as cold-pressed oils are rich in natural flavors.
- Store in a cool place to keep the freshness intact.
Cold-pressed oils are a great choice for a healthy lifestyle. They keep all the natural goodness of seeds and nuts, making them better than refined oils. If you are serious about health, switching to cold-pressed oil can be a small but important step. Choose natural, eat healthy, and stay fit!