Choosing the Best Cooking Oil for Health in Your 40s

Blogs16 Jun 2025

One can’t imagine Indian food without some flavourful tadka, a side of crispy, fried food every now and then, or a subtle hint of oil or ghee in our regular food. However, once you have stepped into your 40s, maintaining good health tops the priority list and choosing the right cooking oil is the first step. This blog provides a comprehensive idea on the most healthy cooking oils, and how to pick the right one for you and your family.

The Role of Cooking Oils in Health:

Cooking oils not only add flavour to our food but also offer fat, which is one of the essential nutrients for the body for optimum functioning. The deal, however, lies in choosing the right oil and using it in moderation. Let us understand which cooking oil is good for health, and the points you should remember while choosing a cooking oil for yourself and your family.

Choosing the Right Cooking Oil for Your Needs

The oil you use daily can make a real difference to your overall well-being and your family’s health. That’s why it’s worth understanding which oil is good for healthy cooking, so you can make better choices in the kitchen every day.

Heart Health:

The best cooking oils for the heart may be the ones that are rich in MUFA or monounsaturated fatty acids. Some of these oils are Safflower oil or ‘Kardi ka Tel’, Mustard oil, Sunflower oil etc. These make for a wise choice when it comes to picking a cooking oil for good health. If you’re focused on cardiovascular wellness, finding the best cooking oil for the heart is important.

Inflammation:

A sufficient intake of Omega-3 may help in controlling inflammation. It is important to note that it should be taken in balance with Omega-6 fatty acids, and as part of a healthy and balanced diet. Choosing the best oil for healthy cooking can also support your body’s natural anti-inflammatory response.

Why good cooking oils matter

In your 40s, your body needs better fuel. Choosing a cooking oil for good health means picking something that supports heart health and digestion. Oils like flax seed or Mustard oil offer healthy fats your body can use well, without loading you up with unnecessary calories or harmful fats.

Types of Fats in Cooking Oils

There are various types of fat present in cooking oils, and all of them have different impacts on your health. In order to pick the best edible oil for health that suit your requirement, it is important to understand the variations of these fats.

Saturated Fat:

Saturated fat usually has a solid form at room temperature. Some familiar examples of saturated fat are butter, ghee, cheese, and animal fats. While the popular notion suggests that increased consumption of saturated fats might impact one’s cardiovascular health negatively, the same is yet to be established through evidence. However, as a general practice, it is a good idea to consume saturated fats moderately, as part of a balanced diet. 

Monounsaturated Fat:

Monounsaturated fats are usually liquid at room temperature but might start to solidify when refrigerated. When it comes to choosing which cooking oil is good for health, olive oil often takes the lead because it is a good source of monounsaturated fats. Some other sources of the same are canola oil, avocado, peanuts, nuts and seeds. Monounsaturated fats may have a positive impact on reducing ‘bad’ cholesterol or LDL cholesterol in the body and lower chances of age-related cognitive decline when consumed as part of a healthy diet.

Polyunsaturated Fat:

PUFA is an unsaturated fat. Polyunsaturated fats provide omega-3 and omega-6 fatty acids to the body and are generally considered as good fats. Among cooking oils, flaxseed oil, sunflower oil, and soybean oil contain polyunsaturated fats. Some other good sources include fish, seeds such as flax seeds and sunflower seeds. This type of fat may positively impact an individual’s health in multiple ways, including lowering risks of cardiovascular conditions, and lowering the level of triglycerides in blood.

Fat Content in Popular Cooking Oils

Take a look at how much saturated fat, polyunsaturated fat and monounsaturated fat some of the most commonly used cooking oils contain.

*Per 100g

Smoke Point in Cooking Oils

The smoke point tells you how hot an oil can get before it starts to break down. Using oils with a high smoke point helps keep both flavour and nutrients intact. Knowing which oil is best for health also means picking one that suits your cooking style without compromising on quality.

What is Smoke Point and Why Is It Important?

The smoke point of an oil refers to the temperature at which the oil starts smoking, which happens before the oil starts to boil. Figuring out which cooking oil is the healthiest can make everyday cooking both safer and more nourishing, especially when working with high heat.

Depending on the oil and what type of fat it contains, the smoke point might differ. As the temperature increases, it causes the fat in the oil to break down and may destroy phytochemicals and important nutrients, and release free radicals, degrading the quality of the oil. Heating the oil in very high temperatures can also lead to the formation of carcinogenic compounds in the oil.

Commonly Used Cooking Oils and Their Smoke Point

Here’s a list of some of the popularly used oils and their respective smoke points.

Cooking Oils for Frying and Sautéing

Oils with a high smoking point are considered better for frying and sautéing. Refined coconut oil, avocado oil, and peanut oil are some good options. Oils with a higher level of saturation are more stable and take longer to break down and get oxidised, which makes them a better option for frying and sautéing.

One should avoid using oils with a low smoke point at a high temperature as it not only breaks the nutrients in the oil, but harmful compounds may also be formed.

The importance of avoiding bad fats

Not all oils are equal. Some are high in saturated or trans fats that may raise cholesterol or strain your heart. That’s why it’s crucial to understand which oil is best for health, something light, natural, and rich in good fats. Steering clear of overly processed oils can make a real difference to how you feel every day.

Tips for cooking with healthy oils

Stick to oils that stay stable at high heat but still deliver nutrition. Use sunflower oil for sautéing or roasting and try flax seed oil for salads or drizzles. Knowing which cooking oil is the healthiest helps you cook smarter, not just tastier. Small swaps like this go a long way in building a heart-friendly kitchen.

Conclusion

Oils are an indispensable part of Indian cooking, and provide our bodies with fats, which are important for a smooth functioning of the body as well as the absorption of various other nutrients. A good quality cooking oil can add up to the nutritional value of your meals while choosing the wrong cooking oil will have a detrimental impact on your health. Oils rich in monounsaturated and polyunsaturated fats are considered as good options for cooking and offer several health benefits such as better cardiac health, improved levels of cholesterol, controlled inflammation, and more.

Do you want to know more about nutrition, wellness, and ageing, check out Right Shift. We accompany people in the journey of living a healthy life in their middle age, and equip them with the right knowledge pertaining to health and nutrition. If you are considering taking the first step towards a healthier life, check out our free meal plan creator which will create a meal plan for you, keeping your individual health goals in mind. You can also check out our health score calculator that can help you assess your quality of life and guide you in the right direction in terms of your health. Also start your wellness journey today by exploring tailored solutions on the Shift Shop, where you’ll find everything you need to achieve your health objectives

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