Month: December 2022

Every Indian household has its own take on food depending on personal and regional preferences. One of the most important ingredients available in all houses for all cuisines is cooking oil. It is the most commonly used ingredient in cooking and we almost never give a second thought to understanding how to choose the right oil for overall and heart health. 

It is important to choose the best cooking oil for heart health as the heart is among the most vital organs in the body. Making sure your heart is strong and healthy can help you lead a healthy life away from high cholesterol, high blood pressure and any other heart diseases. Even though the fat present in the oil performs important functions like providing your body with energy, absorption of fat-soluble vitamins, and organ protection and insulation, excess of the ‘bad’ kind of oil and in turn fat can lead to high cholesterol levels and affect heart health. 

So here’s us telling you what makes a cooking oil heart-healthy, and how you can choose the right one!

Factors that Make a Cooking Oil Good for Heart Health

1. A good balance of Monounsaturated fatty acids and Polyunsaturated fatty acids: 

The most heart-healthy cooking oils are those that contain a good balance of monounsaturated fatty acids and polyunsaturated fatty acids, which can help reduce the levels of harmful LDL cholesterol in your blood and increase the levels of HDL or good cholesterol in the blood. LDL cholesterol is also known as bad cholesterol since it causes plaque formation in the arteries. On the other hand, HDL cholesterol is known as good cholesterol since it carries the bad cholesterol away from the arteries and back to the liver, from where it is flushed out. Here is the difference between HDL and LDL cholesterol in greater detail.

Heart-healthy fats can be found in nuts and seeds like peanuts, walnuts,  flaxseeds, sunflower seeds, avocados, fatty fish, etc. Oil is a predominant source of fat and you should choose a healthy oil for cooking, which can help lower LDL cholesterol.  Saffola Gold’s dual-seed technology is a blend of two oils which helps you achieve a good balance of healthy fatty acids like MUFA and PUFA for better nutrition. It also contains oryzanol which helps manage your cholesterol levels. Its Triple-Antioxidant system makes it one of the best cooking oils for heart health. 

2. Low levels of saturated and trans fats

Oils from animal-based fat products such as butter, lard, animal fat, full-fat dairy, and plant-based fat products like tropical oils (palm, palm kernel), and fully hydrogenated oils, all contain trans fat and saturated fatty acids. Saturated fatty acids play key roles in the body, however, excess of saturated fats can increase total cholesterol levels, including the more harmful, LDL cholesterol and should hence be consumed in moderation. On the other hand, trans fat is completely harmful because it not only increases the LDL cholesterol but also decreases the HDL cholesterol (good cholesterol), hence, trans-fats should be completely avoided. 

High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. Choosing a blended oil like Saffola Gold which contains a good balance of unsaturated fats – MUFA and PUFA can help in maintaining a healthy heart.

3. Rich in antioxidants: 

Free radicals are unstable compounds in the body that are caused by exposure to toxins, alcohol, smoking, etc. Antioxidants are chemical compounds that help fight free radicals. Oxidative damage occurs when there is an imbalance between free radicals and antioxidants which can lead to various diseases.  Hence, antioxidants available in foods and oils can help protect us from damage. (Source)

Using a cooking oil that is enriched with antioxidants is a great way to reduce cholesterol levels and improve heart health. A blended oil like Saffola Gold has the power of natural antioxidants and is fortified with nutrients such as Vitamin A & D that also possess antioxidant properties. It is a blend of refined rice bran oil and refined sunflower oil and this combination gives you the benefits of both, making it one of the best cooking oil for everyday use.

4. High smoke point: 

Simply put, the smoke point is the temperature at which cooking oils begins to smoke.. This can cause the oil to deteriorate and produce harmful chemicals and free radicals. In the body, free radicals can damage cells and cause inflammation, and prolonged inflammation can lead to chronic diseases. Deterioration of oil can also affect the taste of the food. When cooking foods that require high-temperature cooking such as deep frying, high smoke point oil should be used. Whereas low smoke point oils should only be used as dressings on salads. Therefore, you must go for oils that have a high smoking point when cooking at high temperatures that  can sustain their nutrients.

To summarise, your heart is one of the most important organs within your body, which has the responsibility of keeping you alive. That’s why it is up to you to make the right choice for your health and start cooking your meals with the right heart-healthy cooking oils that help make your dishes tastier and healthier.  Check out this blog for more tips on how to choose the right cooking oil.

The word cholesterol is most commonly associated with heart-related issues. It has been synonymous with being bad for health, especially heart health. However, cholesterol is an important substance that the body requires to synthesise hormones, vitamin D and other digestive system substances. The body possesses the ability to synthesize its own cholesterol and hence, excess intake from foods can put you at risk for overall health. 

Cholesterol can be divided into different types, where LDL, VLDL and IDL are known as bad cholesterol and HDL is the good cholesterol. 

Despite being a crucial factor for good health, there are a number of myths floating around about cholesterol. Let’s learn the truth behind these cholesterol myths and understand the relationship between cholesterol and heart disease. 

Here are the 5 most common myths about Cholesterol:

Myth 1: All cholesterols are bad for health

Fact: Cholesterol is an essential component for performing various functions in the body. Cholesterol travels in the body as lipoproteins. Low-Density Lipoprotein or LDL cholesterol  is considered bad cholesterol and makes up the majority chunk of total cholesterol in the body. A high level of LDL cholesterol in the body (blood) can increase the risk of heart disease and stroke. On the other hand, High-Density Lipoprotein or HDL cholesterol is the good cholesterol that carries the cholesterol to the liver, from where it is flushed out of the body. A high level of LDL cholesterol is a concern, but your doctor can suggest ways to control it. Ideal Total cholesterol: HDL (3.5:1) also is very important and  can help protect your heart. This is the basic difference between HDL and LDL cholesterol.

Myth 2: Symptoms of high blood cholesterol are easily detectable

Fact: Typically, high blood cholesterol has no symptoms or indicators. Unless you experience a heart attack or stroke, you might not be aware that you have high blood cholesterol. That is why you must get your blood profile examined at least once every five years.  

There might not be any definitive symptoms for high blood cholesterol, but unhealthy habits like smoking, over-consuming foods high in salt sugars and saturated fats, being obese or not getting enough exercise can contribute to having high blood cholesterol. 

Myth 3: Food is the only source of cholesterol

Fact: Your body naturally produces cholesterol as well. But the amount and type of fat you consume can impact your cholesterol levels. Saturated and trans fat will make your cholesterol levels go higher. Foods such as red meat, butter, and cheese contain lots of saturated fat and cholesterol, so if you are trying to lower your cholesterol levels, the ICMR recommends keeping your SFA intake less than 8-10%.  Instead, you can choose foods with high fibre content such as oatmeal and beans, protein sources like soybean, legumes and healthy fats like avocado, seeds and nuts. 

A simple way to maintain normal cholesterol levels is to choose a cooking oil that can do the same! A blended edible oil like Saffola Total is clinically proven to reduce cholesterol levels in the blood.  It contains oryzanol which helps keep your cholesterol in check and makes it one of the best cooking oils for heart health.

Myth 4: High blood cholesterol levels do not affect women 

Fact: Another cholesterol myth is that high blood cholesterol is a man’s problem. The truth is irrespective of your sex, you should be concerned about high blood cholesterol levels. Even though cardiovascular disease affects women later in life post-menopause, CVD is also a leading cause of death among women. Symptoms of heart disease are different and oftentimes subtle in women, such as shortness of breath, shoulder and back pain, or constant fatigue. 

Myth 5: Only overweight people have high blood cholesterol

Fact: People with any body type can have high blood cholesterol levels. Being obese or overweight increases your chances of having high blood cholesterol levels, but being a normal weight doesn’t guarantee that you won’t face cholesterol issues. Individuals who don’t gain weight easily, are usually unaware of the amount of saturated and trans fats they consume. They could hence also be at risk of high blood cholesterol.  So, regardless of your weight, age, sex, and food choices, you must get your cholesterol levels checked regularly. 

To summarise, cholesterol plays an important role in overall health. That being said, you must not believe everything you hear about cholesterol, without fact-checking.  With the correct lifestyle and food choices, we can lower the risk of developing high cholesterol.

The heart is one of the most important organs of our body. It is such a vital organ and, not only does it keep the blood flowing through our body but also keeps the blood pressure under control. Heart health is something that you cannot afford to ignore if you wish to lead a healthy life away from high blood cholesterol, high blood pressure and any other heart diseases.

But the minute you think about living a healthier life, you feel overwhelmed with all the major lifestyle changes you have to make to ensure you keep yourself far away from any heart-related issues. However, you can significantly reduce the risk of cardiovascular disease and maintain your blood pressure and blood cholesterol levels by just making simple lifestyle changes. 

Our recommended Healthy lifestyle changes can:

• Help you maintain healthy blood cholesterol levels
• Reduce the risk of heart diseases
• Help you live a longer and healthier life

So, how to improve heart health? 

Here are 7 key steps to improve heart health naturally: 

• Choose heart-healthy fats

Fats include fatty acids that can be categorized as saturated and unsaturated fatty acids. Saturated fatty acids are found in red meat and high-fat dairy products that in excess increase total and LDL cholesterol. This can lead to heart disease issues like plaque build-up in the arteries. On the other hand, unsaturated fatty acids like MUFAs and PUFAs are heart-healthy and might reduce LDL cholesterol and inflammation in the body. These heart-healthy fats can be found in vegetable oils, fatty fish, olives, avocados, nuts, seeds, etc. 

You should also choose a healthy oil for cooking, which can help lower LDL cholesterol. Saffola Gold’s dual-seed technology gives a good balance of healthy fatty acids like MUFA and PUFA for better nutrition through fats, unlike most single-seed oils. It also contains oryzanol which helps manage your cholesterol levels. It is one of the  best oils to use for cooking. 

• Increase the intake of dietary fibre 

Being overweight and obese is linked to heart disease such as high blood pressure. The fibre in the form of soluble and insoluble fibre has various health benefits. Fibre helps in providing satiety by adding bulk to the diet but it also has other specific benefits like cholesterol management and maintaining bowel health. Fibre-rich foods include whole grains, legumes, fruits and vegetables packed with other nutrients as well. These heart-healthy foods also help in weight management, lower blood pressure, and reduce inflammation. You can add high-fibre foods including fruits, vegetables, whole grains, and legumes to your heart-healthy diet plan.

• Sit less, move more:

According to the World Health Organization at least 150-300 minutes of moderate-intense aerobic exercise per week should be done. Aerobic exercises like dancing, cycling, and cardio help improve cardiac output. Whereas, muscle-building activities such as weight lifting or using resistance bands can help you build strength and endurance and also improve. According to American Heart Association, even 10 minutes of moderate activity per day can be beneficial for health so a quick walk or jog can be heart-healthy compared to just sitting and doing nothing. If you have a desk job, take regular walk breaks throughout the day. Physical inactivity is linked to a greater risk of heart disease. So get moving!

• Quit smoking and reduce alcohol consumption

Quitting smoking is another golden heart healthy tip you must follow. Breaking away from this habit of smoking can reduce the risk of heart disease. Passive smoking also leads to serious heart and lung problems, so if you have smokers around you, request them to not smoke around you or better still, quit smoking. 

Alcohol consumption in moderation is key. More than 3 drinks a day on a regular basis has been shown to increase your risk of high blood pressure. The Department of Health and Human Services recommends no more than 2 drinks a day for adults. 

• Reduce the intake of sodium

The World Health Organization and ICMR recommend no more than 2000 mg/day of sodium equivalent to not more than 5g salt/day. Sodium is an essential nutrient for the body, however, excess sodium has been linked to adverse health outcomes. High sodium consumption and insufficient potassium intake contribute to high blood pressure and increase the risk of heart disease and stroke. The more salt consumption is restricted, the greater the control over blood pressure levels. 

Make sure you read nutritional tables before purchasing chips, sauces, and marinades high in sodium. Most people consume too much salt, reducing table salt consumption and shifting to low sodium salts may be helpful. However, low-sodium salts should be consumed and checked for potassium salts by people on low-potassium diets. 

• Manage stress

The mind-body connection has an effect on your cardiovascular health. If stress is a daily part of your life, then you are at a greater risk of obesity, high blood pressure, and heart disease. Create a strategy to manage stress better such as deep breathing, meditation, yoga, or prayer to de-stress. Reach out to loved ones to get the emotional support you need during stressful situations. 

• Manage or control diabetes

Diabetes is a condition characterised primarily by high blood sugar levels. Since high blood sugar levels can increase inflammation in the body, diabetes is a major risk factor for heart disease. In an Indian study of non-diabetic subjects with acute coronary syndrome, 46% had prediabetes, and 37% had diabetes. So the bottom line is, managing diabetes is elemental in keeping you away from heart disease.

Choosing healthy foods like whole grains, legumes, fruits and vegetables that provide fibre, antioxidants, etc can be good to manage diabetes and heart health. Daily exercise and healthy eating, can greatly improve blood glucose levels, as well as help, shed excess body fat; a major risk factor for diabetes.

To summarise, your heart is one of the most important organs within your body, which has the responsibility of keeping you alive. Therefore it is your duty to take the best care possible of your heart by following these heart health tips on a daily basis. Slowly but surely you will see a significant change by adopting these heart-healthy habits on a regular basis.