Fats are not your enemies. In fact, all the hormones functions are based on fats. Do not hesitate in consuming healthy oils that have a high heating point and do not get rancid easily.

By Rachit  Dua

Heart friendly, cholesterol free and light are a few of the terms that the oil producing brands highlight in the television commercials as their unique selling point. However, the irony is, none of the terms are legitimate enough to prove their product beneficial for the heart.
According to the research, it is scientifically proven that cholesterol and saturated fats are completely safe for our cardiovascular health. Before proceeding with the article, note down the four following facts:
1.Fats, primarily saturated and monounsaturated fats do not lead to heart diseases. In fact, all the hormones functions are based on fats, especially the sex hormones.
2.Dietary cholesterol is different from your serum cholesterol. You actually need dietary cholesterol for the optimal functioning of your vital organs (brain and heart) as well as hormones.
3.The so-called heart friendly oils you see in the advertisement are usually not healthy for your heart.
4.An oil is said to be healthy which has a high heating point and does not get rancid easily.

Here are the 5 healthiest oils you should start consuming in your diet:

Ghee
Our ancestors have been swearing on the health benefits of ghee. Unfortunately, it is the new generation who started escaping from it. However, thanks to the researchers who have recently proved the fact that fats are not your enemy, in fact, the human body needs them for most of its function. Ghee primarily contains saturated fatty acids and is rich in vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits. Despite being a milk product, the ghee is casein and lactose free, and therefore, best for people with lactose intolerance.

Coconut oil
Coconut oil is one of the most stable forms of plant-based saturated oils. It mainly contains lauric acid (also found in breast milk), that brings you some unique properties, such as high heating point, hard to be rancid, anti-fungal, anti-bacterial, anti-viral and so on. Categorized under medium chain triglycerides aka MCTs, the coconut oil is a great source of instant energy. Unlike any other fat source, it does not store easily into the fat cells. Once coconut oil is ingested, it is directly sent to the liver for energy production and being a MCT, it does not require bile secretion to digest the chain of fatty acids. In our opinion, it is the healthiest cooking oil available.

Olive Oil
Since, we are talking about healthy oils, we are sure you must be waiting to know about your favourite olive oil. To be precise, the extra virgin olive oil is the best variant of olive oils. Derived from the olive tree, olive oil is monounsaturated fatty acid, rich in anti-oxidants and various heart friendly compounds. Popular for its anti-inflammatory properties, it is the staple part of the Mediterranean diet, people among the world’s healthiest populations. Olive oil prevents LDL from getting oxidized and therefore, prevents atherosclerosis (narrowing of arteries).

Palm Oil
The palm oil is expected to be the next big thing due to its several health benefits. Derived from the fleshy fruit of oil palms. It is also known as red palm oil because of its reddish-orange color. Known to be rich in vitamin A, E and K, the palm oil is extremely beneficial for the prevention of diseases like arterial thrombosis, atherosclerosis, cancer, cataracts, cognitive impairment and so on.
However, always prefer organic palm oil and avoid hydrogenated palm oil.
Note: Palm oil and palm kernel oil are different. Hence, do not get confused with it.

Fish Oil
Categorized under polyunsaturated fats, the fish oil contains omega3 fatty acid that further provides the essential EPA and DHA. It offer tons of health benefits. However, it is not fit for cooking and therefore, consumed as a supplement. Omega3 is an imperative macro nutrient which has been proven highly beneficial for our heart, brain and joint health.

(The author is Sports Nutritionist and an online Fitness Consultant)