Heart health is one of the biggest reasons many families are rethinking the oils they use every day.
But are cold pressed oils really better for your heart?
The answer is more nuanced than a simple yes or no.
Modern nutrition science suggests that the type of fat you consume matters more than simply reducing fat intake altogether. Replacing certain fats with healthier unsaturated fats is associated with better cardiovascular health outcomes.
Why the Type of Fat Matters
Dietary fats generally fall into three broad categories:
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Monounsaturated fats (MUFA)
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Polyunsaturated fats (PUFA)
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Saturated fats
Major heart health organizations recommend replacing saturated fats with unsaturated fats as part of a balanced diet because this can help improve cholesterol profiles and reduce cardiovascular risk.
Many plant-based oils, including groundnut and sesame oil, contain significant amounts of unsaturated fats.
Where Do Cold Pressed Oils Fit In?
Cold pressing is an extraction method that uses lower temperatures and minimal processing compared with many highly refined oils.
This process helps preserve some naturally occurring compounds found in the original seeds, including antioxidants and plant components that contribute to flavour and nutritional quality.
However, it is important to understand that:
No cooking oil alone can guarantee heart health.
Heart health depends on the overall dietary pattern, physical activity, sleep, body weight, and lifestyle habits.
Cold Pressed Groundnut Oil and Heart Health
Groundnut oil is naturally rich in monounsaturated fats, the same category of fats that has been widely associated with heart-friendly dietary patterns such as the Mediterranean diet.
This makes cold pressed groundnut oil a popular choice for:
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Everyday cooking
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Frying
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Sautéing
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South Indian meals
Its mild flavour and versatility make it suitable for regular household use.
Cold Pressed Sesame Oil and Heart Health
Sesame oil contains unsaturated fats as well as naturally occurring compounds such as lignans and antioxidants.
Several studies have explored sesame oil's potential effects on cholesterol and cardiovascular risk markers, although research continues to evolve and results can vary between populations and study designs.
Some clinical studies have reported improvements in certain cholesterol-related measurements among participants consuming sesame oil.
What About Coconut Oil?
Coconut oil remains one of the most debated cooking oils in nutrition science.
It contains a higher proportion of saturated fat compared with groundnut or sesame oil. For this reason, major heart health organizations generally recommend moderation and encourage replacing some saturated fats with unsaturated fats where possible.
That said, coconut oil continues to hold an important place in many traditional cuisines and can be enjoyed as part of an overall balanced diet.
Science Supports Balance, Not Extremes
The biggest lesson from nutrition research is that there is rarely a single "perfect" oil.
Instead, experts increasingly focus on:
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Eating more whole foods
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Increasing fruits and vegetables
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Choosing healthier fat sources
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Reducing trans fats
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Limiting excessive saturated fat intake
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Maintaining an active lifestyle
Heart health is built through long-term dietary patterns rather than one individual ingredient.
A Practical Approach for Indian Kitchens
Many Indian households naturally rotate oils depending on the dish being prepared:
🥜 Groundnut Oil for everyday cooking and frying.
🌱 Sesame Oil for traditional South Indian recipes and authentic flavour.
🥥 Coconut Oil for coconut-based dishes and regional cuisines.
Using different oils for different culinary purposes allows families to enjoy variety while benefiting from the unique characteristics of each oil.
The VIVA GOLD Perspective
At VIVA GOLD, we believe the goal is not to find a miracle oil.
The goal is to choose quality ingredients, use them appropriately, and build healthy cooking habits that can be sustained for years.
Freshly packed cold pressed oils can be part of that journey when combined with:
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Balanced meals
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Regular physical activity
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Adequate sleep
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Healthy lifestyle choices
Final Thoughts
Current scientific evidence supports choosing more unsaturated fats in place of saturated fats as part of an overall heart-healthy eating pattern.
Cold pressed groundnut and sesame oils fit well within this approach, while coconut oil can continue to be enjoyed in moderation according to individual preferences and traditional cooking practices.
Because when it comes to heart health, the biggest difference comes not from one ingredient — but from the choices we make every day.