Ganesh Chaturthi is a season of worship, scrumptious foods, and colourful rituals. From ukadiche modak to puran poli, our festive kitchen resounds with aroma and memories. But this year, why not add those flavors with a conscious touch that nurtures your heart? By choosing healthy oils and exercising restraint with refined and saturated fats, you offer something even more remarkable: the healthiest version of tradition.
Why Heart-Friendly Oils Matter
Most of the classic Indian celebratory foods require frying, roasting, or tempering, and oil is the foundation of it all. Selecting oils that are high in unsaturated fats, antioxidants, and anti-inflammatory substances may reduce LDL (bad) cholesterol levels, increase HDL (good) cholesterol levels, and lower overall cardiovascular risk.
Best Oils for Your Festive Celebrations
1. Cold-Pressed Mustard Oil
An old favorite in Indian homes, mustard oil, particularly the kachi ghani version, is packed with omega-3s, monounsaturated fats, and antioxidants. According to a 2016 study, mustard oil might be linked to a reduced risk of CHD compared to other oils. Additionally, a double-blind RCT revealed that acute MI Myocardial Infarction (MI) patients using mustard oil experienced fewer arrhythmias, heart failure, and angina. It's also ideal for high-heat cooking, such as frying modaks or tadka.
2. Cold-Pressed Groundnut (Peanut) Oil
Loaded with cardiovascular-healthy MUFAs and PUFAs, cold-pressed groundnut oil also contains vitamin E, resveratrol, and antioxidants, lowering bad cholesterol, improving circulation, and regulating blood pressure. Its excellent smoke point ensures it is perfect for frying modaks or farsan.
Also Read: Ganesh Chaturthi 2025 Health Tips: How To Maintain Blood Pressure Levels Naturally
3. Rice Bran and Sunflower Oils
Single-seed oils, such as rice bran and sunflower, are high in vitamin E, lower LDL cholesterol, and enhance heart health and energy. Antioxidant content provides additional protection against cooking.
4. Extra-Virgin Olive, Avocado and Canola Oils
- While not typical, these oils are loaded with heart-healthy monounsaturated fats.
- Olive oil combats inflammation and maintains cardiovascular function.
- Avocado oil regulates cholesterol, blood sugar, and is great for frying or roasting.
- Canola oil contributes a well-balanced fatty-acid profile with omega-3s and phytosterols.
5. Sesame, Safflower and Flaxseed Oils
- Sesame oil has lignans that are anti-inflammatory and reduce blood pressure.
- Safflower oil lowers LDL cholesterol and promotes heart health, great for high-heat cooking.
- Flaxseed oil is high in omega-3s and is great for heart health, but should be used uncooked, such as drizzling on sweets or mix-ins.
6. Ghee (in Moderation)
Ghee is rich in vitamin A, has anti-inflammatory properties, helps digest food, and can handle high temperatures. Just keep in mind that it's rich in saturated fats, so it needs to be consumed in moderation.
Also Read: Ganesh Chaturthi Special: Opt For Healthy Food Options In The Festive Season
Festive Cooking Tips for a Heart-Smart Ganesh Chaturthi
- Steaming versus frying: Instead of fried versions, choose ukadiche modak to minimise oil use.
- Employ cold-pressed oils: They retain nutrients and steer clear of poisonous compounds from refined oils.
- Strategically mix oils: For deep-frying at high temperatures, mix oils, such as olive or avocado with rice bran to increase smoke points while maintaining nutrition.
- Reduce refined oils: Steer clear of overly processed oils that may create poisonous compounds when reused.
- Also consider using jaggery instead of refined sugar in sweets, and adding in flax seeds, nuts (cashews, almonds), and dry fruits into snacks or offerings for fibre, healthy fats, and antioxidants.