Choosing the right cooking oil can make a big difference to your health, but with so many options available, it can be confusing. Not all oils are created equal, some protect your heart, while others may silently harm it. In 2025, health experts are emphasising the need to match oils with your cooking style to get the best taste and nutritional benefits.
Cooking Oil Choices: Which One Is Good For Your Health?
Health educator Prashant Desai, who has 1.4 million followers on Instagram, recently shared a video explaining the healthiest cooking oils for different cooking methods. Desai (affiliated with Stanford School of Medicine) highlighted both modern science and traditional wisdom in his guide.
He wrote, “Not all oils are created equal – some protect your heart, while others silently harm it. Here’s what you should actually be cooking with in 2025.”
Best Oils For High-Heat Cooking
For frying or any cooking that requires high temperatures, ghee is the top recommendation. Its high smoke point ensures it remains stable and retains its beneficial properties without producing harmful compounds. Mustard oil is another good choice for high-heat cooking, followed by groundnut (peanut) oil. These oils are less likely to break down under heat, making them safer and healthier for daily cooking.
Cooling Oil For Sautéing And Tadka
When preparing tadka or lightly sautéing vegetables, ghee remains ideal. Cold-pressed sesame oil and cold-pressed groundnut oil are excellent alternatives. These oils not only enhance the flavour of dishes but also provide antioxidants, supporting overall health while enriching taste.
Oils For Raw Consumption
For raw dishes such as salads, extra virgin olive oil and flaxseed oil are highly recommended. Rich in omega-3 fatty acids and monounsaturated fats, these oils are particularly beneficial for heart health. Experts stress that these oils should be used without heating to maintain their nutritional value.
Tailoring Oil Choices To Your Cooking Style
Prashant Desai says that the right cooking oil depends on the method of preparation. Stable oils work best for high heat, antioxidant-rich oils enhance flavour during tempering, and omega-3-rich oils are perfect for raw use. He concludes by saying, “jaisa desh, vaisa bhesh, jaisa cooking, vaisa oil.” So, choose your oil according to your cooking style and local traditions.
Making mindful choices about cooking oil can improve heart health, enhance taste, and maintain nutritional value. Following expert advice for 2025 ensures that every meal is both healthy and delicious.
