Cardiologist suggests the 5 best oils for Indian cooking ‘backed by science, not trends’: Ghee to sesame oil

Published on: Jun 19, 2025, 11:39:33 IST

By Krishna Pallavi Priya

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According to Dr Chopra, ghee boosts digestion and immunity as it is rich in vitamins A, D, E, and K.

Cardiologist Dr Alok Chopra, suggests five oils for Indian cooking, including ghee and mustard oil. These oils offer various health benefits.

Choosing an oil rich in unsaturated fats is essential in supporting your heart health. However, when it comes to Indian cooking, it becomes hard to eliminate oil completely. Therefore, it becomes necessary to know which oil suits our dishes, and follow trends that are more suited for the Western style of cooking.

Also Read | Cardiologist warns your daily cooking oil can increase the risk of heart disease, cancer, and obesity

The best oils for Indian cooking

According to Dr Alok Chopra, cardiologist and functional medicine expert, there are five oils that are the best fit for Indian cooking. In a video shared on June 15, he shared the list, which he stressed was backed by science and not trends. “The best oils for Indian cooking—backed by science, not trends. Know what works for your food and your body,” the cardiologist wrote.

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A post shared by Alok Chopra (@dralokchopra)

1. Ghee

According to Dr Chopra, ghee boosts digestion and immunity as it is rich in vitamins A, D, E, and K.

2. Coconut oil

Coconut oil boosts brain and gut health, per the cardiologist. It is also rich in medium-chain triglycerides (MCTS). For the uninitiated, they are fat molecules usually made from coconut and palm kernel oils.

Per the National Institutes of Health (NIH), MCTS are quickly metabolised in the body, serving as an immediate energy source. They are known to have good physiological as well as functional characteristics, which help in treating various health disorders.

3. Mustard oil

Mustard oil, according to Dr Chopra, promotes heart health and reduces inflammation, making it a great friend for your heart. Additionally, it is also rich in omega-5 fatty acids.

4. Sesame oil

Per Dr Chopra, sesame oil supports joint and skin health. It is also rich in antioxidants and healthy fats, making it a great option for Indian cooking.

5. Groundnut oil

The cardiologist explained that groundnut oil has healthy fats and is rich in plant sterols. Additionally, he cautioned that it is heart-friendly when used in moderation.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Krishna Pallavi Priya
Krishna Priya Pallavi is a journalist with over 9 years of experience, covering health, fashion, pop culture, travel, wellness, entertainment, festivals, mental health, art, decor, fitness, and sex and relationships. She is an alumna of the Indian Institute of Mass Communication (IIMC), Dhenkanal, and holds an undergraduate degree in Journalism and Mass Communication from Guru Gobind Singh Indraprastha University, Delhi. Her strong academic foundation informs her analytical and detail-oriented approach to storytelling, helping her uncover stories where none seem to exist. Before joining Hindustan Times, Pallavi worked with some of India’s leading media organisations. She spent close to three years at India Today, where she honed her newsroom skills and developed a sharp editorial sensibility. She also worked for over a year and a half at Vagabomb, ScoopWhoop’s feminist digital platform, where she explored stories through a gender-sensitive, socially aware lens. Pallavi has a deep interest in global fashion trends and international fashion seasons, and enjoys interviewing celebrities and tracking pop culture movements—interests that frequently translate into engaging, reader-friendly stories. Alongside lifestyle and entertainment, she has a keen eye for impactful health and wellness journalism, regularly interacting with doctors, designers, and digital content creators to bring nuance and credibility to her work. Born and raised in Haryana, Pallavi remains deeply connected to her ancestral roots in Odisha. Her ability to spot fresh angles brings curiosity and depth to stories she pursues. When not chasing deadlines, she enjoys spending time with her dog, planning her next vacation, reading, running new trails, and discovering new destinations.Read More

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