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 Which fats are good for healthy heart?

  Last Updated : Jul 13,2018






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Fats – Make the wiser Choice

Taking care of your heart is probably the single most important thing you can do for your body and using the right kind of cooking medium is an essential part of that care, along with keeping fit.

You eat what the land gives you. Regionally, people cooked in the oil extracted from oil seeds native to their land. Groundnut, mustard, sesame seed oils are all traditionally used cooking mediums - tried and tested by generations of housewives who found them healthy to use for their families. Mustard oil is ideal for pickling because of its natural preservative properties. Sesame oil enhances flavour of Chinese cuisine and regular daily cooking.

From this wide range of oils, one question that springs in most minds is “Does each of these oils give equal calories?”

Yes, all fats and oils have the same amount of calories, be it ghee, coconut oil or groundnut oil. Low calorie edible oils are a myth.
1 teaspoon of oil and ghee = 05 gram = 45 calories
1 tablespoon of oil and ghee = 15 gram = 135 calories

However, all oils and ghee are not equal in their effect on blood cholesterol and triglyceride levels.

Broadly speaking there are 3 types of fats present in oils and ghee. They are:

SATURATED FATTY ACIDS (SFA) - : Solid at room temperature. Saturated fats get deposited on the arteries causing blockages. Butter, ghee, hydrogenated Oils (vanaspati) etc. are examples of saturated fatty acids.

POLY-UNSATURATED FATTY ACIDS (PUFA) Liquid at room temperature. PUFA based oils lower total blood cholesterol, both, the ‘good’ and the ‘bad’. They may cause damage to the arteries of the heart. Safflower oil and sunflower oil are some PUFA based oils. However PUFA are Omega 3 and 6 fats and essential for the body. You can obtain these fats by adding small quantities of any one of walnuts, almonds, sunflower seeds, soy products etc. to your daily meals, rather than having it from PUFA based oils.

MONO-UNSATURATED FATTY ACIDS (MUFA) : Liquid at room temperature. MUFA oils lower only the ‘bad’ or unhealthy blood cholesterol and improve the ‘good’ and healthy blood cholesterol levels. This helps reduce risk of heart diseases. Olive oil, canola oilm, coconut oil and groundnut oil are MUFA based oils.

The table below explains the function of each of these fats in detail.


Type of Fat Form Function Examples
Saturated Fat (SFA) Solid at room temperature Increases the bad cholesterol (LDL) and so the risk of heart disease Butter, C ream, Ghee, Vanaspati, Palm oil , Margarine, Coconut oil, dairy products
Monounsaturated Fat (MUFA) Liquid at room temperature Protects good cholesterol (HDL) and decreases bad cholesterol (LDL) Olive oil, groundnut oil, canola oil, mustard oil, sesame oil
Polyunsaturated Fat (PUFA) Liquid at room temperature Decreases bad cholesterol (LDL)but also leads to a decrease in good cholesterol (HDL) Sunflower Oil, Safflower Oil, Corn Oil, Soya Oil

It is evident from the details above that saturated fat increases get converted to cholesterol in the body and thus may increase the risk of heart disease. Hence it is advisable for people with high blood cholesterol levels or even heart disease, people desirous of a healthy heart, to avoid the use of margarine, butter, cream etc. However, a teaspoon of ghee daily may not really pose a heart problem as ghee has the tendency to increase HDL also. Recent studies also show that a large number of people with heart disease have normal cholesterol levels. So whether saturated fats are a cause of heart disease or no is yet under research. It’s also other factors like stress, other diseases like diabetes etc. which cause heart disease.

But it is advisable for people with heart disease to not consume more than 3 to 4 teaspoons of fats (oil and ghee) per day. Another way of keeping a check on the oil consumption is to measure ½ litre of fat (approx. ½ kg.) per person per month.

Another question that comes to most minds is “ Which oil is the best?”
The answer to this is clear as you can see from the above table. Certainly, it’s all the oils mentioned in the MUFA category. Multiple usage of MUFA based oils in your diet will ensure all nutrients and anti-oxidants present in these oils are included in the daily diet of your family.

Olive oil has been considered healthy amongst this category in the West as it blends with their food taste while groundnut oil is a good option for Indian palates. Studies have shown that groundnut oil is just as effective in protecting against heart disease, as is olive oil. This is because it has similar properties and a similar fatty acid composition, as does olive oil. In addition, refined groundnut oil has special properties that slow down the absorption of cholesterol in the blood, and this works beneficially towards improving heart health. Coconut oil, again rich in MUFA is also a healthier option to use then. It’s best to switch the type of MUFA oil consumed in different meals. However frying using these oils should be avoided as that’s what piles on excess fat in your body and also makes harmful substances which further deteriorates your body leading to other diseases like cancer.

Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart



fats and healthy heart

We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas , raita , etc., here we present a very innovative way to consume this fibre, calcium and Omega-3 fatty acid rich seed in the form of crunchy shakarparas, which can be enjoyed as an evening snack .
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the salad. Serve this one immediately and enjoy the fresh taste of pears and the sweet-spice flavours of the dressing. Very appetizing!
An excitingly unique snack that’s both filling and tasty, the Quinoa Patty is one that is enjoyed by people of all ages. The quinoa is combined with juicy and crunchy veggies, oats, eggs and garlic, to make yummy patties. The off-beat combination of ingredients like quinoa, oats and eggs gives the patty a nice texture. Although it is cooked with minimal oil in a non-stick tava, this patty has an admirable crispiness when it is served hot and fresh. Relish it with your favourite sauce or chutney . You can also try other quinoa recipes like the Quinoa Muthia and Coconut Quinoa with Coconut Curry .
4.  
 by Tarla Dalal
Soups can either be kind or kindling, and this one is of the latter style! Pepped up with oregano and chilli flakes, this spicy soup features an iron-rich combination of rajma and Mexican salsa. Blanched and finely chopped tomatoes make the soup super tangy, and also impart a lasting good mouth-feel. The Spicy Salsa Bean Soup is indeed a fitting prelude to a heavy meal.
5.  
 by Tarla Dalal
Roasted Makhana will any day give popcorn a run for its money. Roasted lotus seeds are crunchy, puffy and tasty, in a unique sort of way. This recipe shows you how to make plain roasted makhana. You can perk it up with your choice of seasonings – herby, spicy, sweet, garlicky or just plain buttery! A bowlful of roasted makhana, flavoured as you like it, will faithfully keep you company when you watch a movie or chat with friends. You can also try other snacks like the Roasted Poha and Oats Chivda or Roasted Khichiya Papad .
6.  
 by Tarla Dalal
A smart mix of cauliflower and spinach, boosted by a range of flavour-givers like tahini paste, lemon and garlic, the Cauliflower and Spinach Dip delivers a revitalizing rush of flavour to any snack that it is served with. It tastes especially great with potato wafers or strips of veggies like carrot and cucumber. Just make sure you serve this dip immediately after preparation as it might get watery after a while. Do try other dips like Olive Cream Cheese Dip or Radish, Cucumber and Curd Dip .
7.  
 by Tarla Dalal
This mouth-watering South Indian curry is nothing short of a delicacy with its unusual combination of veggies, flavoured aesthetically with a mildly-spiced coconut paste. Do not chop the veggies too finely when making Avial, because the veggies should retain their shape and vibrant colour after cooking. This makes the Avial look very appetizing! Pleasing to the palate, with the mellow flavour of coconut and fresh curds, Avial can be enjoyed with Jowar Pyaz ki Roti instead of the plain wheat flour rotis .
The tanginess of tomato and the blandness of fresh curds combine well to cast a soothing spell on the diner. Take care to use fresh, thick curds for this recipe as the pachadi is likely to become watery otherwise, as the juice of the tomatoes also mixes in with it. Also do try other pachadi recipes like Red Pumpkin Pachadi , Doodhi Pachadi and Cucumber Pachadi .
This is one of the most fabulous ways to consume sprouted moong. Teamed up with Vitamin C rich colourful capsicums, juicy zucchini and yummy apples, the fibre rich sprouts turn into a terrific treat for your taste buds. Apple adds a nice fruity note to the Zucchini and Bell Pepper Sprouted Moong Salad, while lemon adds a zesty tanginess. Enjoy this salad immediately after tossing, while the textures are still crisp and fresh. Cabbage and Moong Dal Salad , Lemony Yoghurt Salad , Lettuce and Apple Salad With Lemon Dressing , Lettuce and Paneer Salad in Sesame Dressing , Orange Sesame Tabbouleh , Pear, Apple and Date Salad with Orange Dressing , Sprouts, Spring Onion and Tomato Salad , Stir-fried Paneer, Broccoli and Baby Corn Salad and Whole Masoor Salad are few more nutritious salads to enjoy during pregnancy.
10.  
 by Tarla Dalal
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it. This snack appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed.
Eggplant is an amazing vegetable – those who love it will never stop experimenting with it, because so many delectable dishes can be prepared with it! Just have a look at this ingredients list – can you believe this dish is made with just eggplant, salt and olive oil yet tastes so yummy? All you need to do is cook the eggplant slices on a grill pan and drizzle it with oil and sprinkle a little salt, and voila, you have a healthy and irresistibly tasty treat on your table. Like all grilled dishes, the Grilled Baingan in Olive Oil and Sea Salt must be served immediately to relish the crispness of the grilled eggplant. You can also try other eggplant recipes like the Eggplant and Mozzarella Panini or Eggplant and Macaroni Bake .
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Reviews

Which fats are good for healthy heart?
5
 on 12 Sep 17 04:20 PM


Loved your article on healthy fats and do lots of my cooking in coconut oil and olive oil. Thanks.