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Fat has always been seen as the villain of diets! And we all have forever been hunting to reduce the intake of fat in our diets. However, fat is one essential component of the body! Certain organs, like the heart, use fat for energy. Also, all the essential nutrients like omega-6 fatty acids and omega-3 fatty acids are packed with fat.

We understand your dilemma here! The forever debate of consuming fat yet staying healthy and not developing cholesterol and unhealthy layers of fat. Oils are made up of different types of fats, like- monosaturated, trans fat, polyunsaturated and saturated. And the ratio in the oil of all varies from oil to oil. To solve this for you, we are here! Read the article to know the best healthy oils for cooking that you can consume without a dash of guilt!

Healthy Cooking Oils For Reduce Fat:

Avocado oil

Avocado oil has a nutty and buttery flavour due to its extraction from the flesh instead of the seed. It is low in saturated fat and high in monosaturated fat.

Best use: The oil has a high smoking point! A good fit for cooking that involves sauteing and shallow frying. Not recommended for deep frying.

Canola Oil

Canola oil is extracted from the seed of Canola plant. A neutral flavour, very similar to the vegetable oil. The oil is high in monosaturated fat and omega-3  which are known to keep the good health of the heart.

Best Use: The oil is preferred for Indian Cooking. You can use it to shallow fry or deep fry. Also can be used in baked goods. Best is to pick up organic canola oil or non-GMO verified canola oil.

Extra Virgin Olive Oil

Olive oil is rich in herbs, nuts and butter and taste like fresh-cut grass. Extra virgin olive oil comes with a sharp peppery flavour with a touch of bitterness in taste. It is rich in monosaturated fat and has anti-inflammatory properties. The polyphenols and antioxidants present fight cell damage. A spoonful of olive oil daily is recommended by Doctors and Nutritionists to reduce cardiovascular disease by 10%.

Best Use: Olive oil is a bit at the pricey end. However, it is a great dip and can be used as a tasteful component in salad dressing. You can also drizzle it on your daily dishes for that extra taste or just saute your veggies in it. Not recommended for deep frying.

Coconut Oil

Coconut oil is derived from the flesh of coconuts. Categorised as a tropical oil, coconut oil has mild, sweet coconut flavour. Coconut oil is rich in saturated fat and hence is preferred to be consumed in moderation.

Best Use: Refined coconut oil has a very high smoke point. It can be used for frying vegetables or to cook Asian dishes, such as curries.


While the world is obsessing over oils, we can’t afford to miss this very essential component. Ghee is in the category of clarified butter and comes with a buttery and nutty flavor. A staple in Indian cooking from ancient times, Ghee has gained some popularity in the recent times of immunity building. Though it comprises of saturated fats, it is said that it contains all the essential fats required for healthy heart functioning.

Best Use: This is your one-stop for all the cooking needs. Use it for deep frying, shallow frying or just to Sautee your veggies. The buttery flavor also makes it an ideal component to drizzle over coffee.

While we tried to suggest you the best oils to consume, we can understand your further doubts on nutrition intake from oils and choosing the best varieties available. Let our Nutritionist address all your concerns on a more personal level. Feel free to Book an Appointment Online at Redheal with our health experts and seek the best advice.



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