Olive oil vs mustard oil: Which is healthier for the heart?

Oil plays a central role in maintaining overall health and is mostly linked directly with heart health. When it comes to maintaining a healthy heart, most people think of changing their cooking oil first. The oil that we consume can have a beneficial effect or a detrimental effect on the body depending on its properties.
Among the various cooking oils available, olive oil and mustard oil stand out for their potential cardiovascular benefits. Both oils have unique nutritional properties, but their suitability for heart health depends on their composition, the type of cuisine, and how they are used.

Olive oil is extracted from olives and is a staple in Mediterranean cuisine. It is renowned for being rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which is known to lower bad cholesterol (LDL) levels while maintaining or even boosting good cholesterol (HDL). Olive oil also contains powerful antioxidants like polyphenols and vitamin E, which help reduce inflammation, a critical factor in heart disease.
Researchers from the University of Florida found that following a extra virgin olive oil (EVOO) diet resulted in lowered amounts of ‘bad’ cholesterol in the bloodstream. The study published in the Journal of the American Heart Association found that dietary changes resulted in lower cardiovascular risk factors compared with baseline levels, with a greater difference in optimal directions following the transition to a low EVOO diet, suggesting that EVOO may not be the beneficial additive of a Mediterranean Diet.

Mustard oil, derived from mustard seeds, is commonly used in Indian cooking. It has a distinctive pungent flavor and is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, as well as omega-6 fatty acids. These essential fatty acids are vital for reducing triglycerides and preventing blood clots, which can lower the risk of heart disease. Mustard oil also contains natural antioxidants and exhibits anti-inflammatory properties.
Another notable feature of mustard oil is its high smoke point, making it suitable for high-temperature cooking methods like frying, which are prevalent in Indian cuisine. However, , which, in excessive amounts, has been debated for its potential adverse health effects. The presence of erucic acid in mustard oil has raised concerns regarding its cardiovascular safety, prompting regulatory scrutiny and public debate.
The best source for those seeking better heart health benefits is olive oil. It is suitable for low heat, cooking as it can be used for dressings and dips or even as a simple addition to a Mediterranean-style diet.
Meanwhile, mustard oil holds cultural relevance and practicality for households in India as it has a high smoke point and is suitable for Indian cooking. It affords unique benefits, particularly to those who consume traditional Indian diets.