Recipes for a healthy heart using mustard oil

A lot of Indian households swear by mustard oil and it is used for cooking everyday meals to special dishes as well. 


Heart Diseases and the use of correct edible oil 


Coronary heart disease (CHD) is one of the major leading causes of death all over the world today.  What we eat and our diet has a major role to play in the causation, prevention and treatment. Particular of our diet is the dibble oil that we consume on an everyday basis that plays a chief role. As Indian cooking is very different from western cooking, it is important that our selection of edible oil is well guided.

One of the major health benefits of using this oil is the benefits it provides in terms of keeping our heart healthy. The reason it is good for our heart is based on its scientific properties, some of which are-


1. Omega 3 and Omega 6

Omega 3 fatty acids are essential in regulating inflammation in our body and protect against cardiovascular diseases. Alpha- linolenic acid or ALA is an Omega 3 fatty acid which our body needs to get from external sources as it cannot be made by our body.

Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize. Both Omega 3 and Omega 6 fall under the category of EFAs. Deficiency of EFAs can lead to serious heart conditions such a heart attacks, cancer, stroke and many more.

What is even more important is the ratio of Omega 3 fatty acids (N-3) and Omega 6 fatty acids (n-6) ratio present in this oil. They are in an ideal ratio of 1:2 (6 % N-3 and 15% n-6) which provides for a balanced cholesterol level.


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2. Monosaturated and polyunsaturated fat

Mustard oil is rich in monosaturated fats as it comes from a plant source. Monounsaturated fatty acids or MUFA which is present in mustard oil is beneficial in increasing the HDL or good cholesterol in our body.

Researchers have established that including ingredients that have high levels of MUFA in them can help in preventing obesity as well as related cardiovascular diseases. They should become a part of our daily diet.

Polyunsaturated fat is also considered a good fat. Both, monosaturated and polyunsaturated fat should replace saturated fats and trans fats for keeping our heart fit.


3. High smoke point

Indian cooking requires a lot of frying and stirring often at very high temperatures. This high temperature is not very good for oils as it not only destroys vitamins but also breaks it down into toxic components. Mustard oil in its non-refined or cold pressed form has very high smoking point, which makes it a perfect choice for cooking Indian food that are subject to high temperatures. It is also a much better choice for deep frying food than refined oils.


Now, let us see how you can use all this information in your kitchen and cook a meal that will satisfy your stomach and heart.


1. Vegetable sauté

This is as easy as it gets. Just take all the vegetables available in the market and are seasonal, chop them up and slightly sauté them in mustard oil. For flavour, you can add salt, black pepper, oregano and chilli flakes.


2. Quinoa patties

Quinoa is a super food rich in proteins dietary fiber, Vitamin D and many more.

Use this recipe here to make this amazing snack-



3. Cauliflower fried rice

Do not panic by just seeing the word “fried”. You don’t have to actually fry anything.

Here is the recipe to make this rice for a  fulfilling lunch



4. Roasted chicken and garlic potatoes

Have this roasted alternative of French fries with a garlic twist to satisfy your taste buds. This is an absolutely lovely brunch item.


5. Minestrone Soup

Soups are a delightful winter special that can make you feel cosy and warm. Have this healthy soup as an alternative to fried late night snacks.


Note – You can use mustard oil instead of olive oil for all the recipes.


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Harshita Bajaj

Harshita has a background in Psychology and Criminology and is currently pursuing her PhD in Criminology. She can be found reading crime thrillers (or any other book for that matter) or binge-watching shows on Netflix when she is not in hibernation.
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