Best Options of Cholesterol-friendly Oils in Pakistan: A Future to Healthy Eating

Heart health is a growing concern in Pakistan, with a significant percentage of the adult population suffering from cholesterol-related issues. According to health studies, over 40% of adults in Pakistan have elevated cholesterol levels — a major risk factor for heart attacks, strokes, and other cardiovascular diseases.

In a country where daily cooking often involves frying and heavy oils, making smarter choices in your kitchen can protect your heart. One of the easiest and most effective changes? Switching to low-cholesterol cooking oils that support a healthy lipid profile.

Let’s explore the best heart-friendly oils available in Pakistan, why cold-pressed oils are vital, and how Himalayan Chef’s cold-pressed oil range can help you cook healthier every day.

What is Cholesterol and Why is it Important to Manage it?

Although cholesterol has a poor image, not all of it is bad.  In fact, it is a fatty material that your body need for essential functions including hormone production and the development of healthy cells.  But when cholesterol levels are not controlled, an issue occurs.

Let's explore it:

Good Cholesterol (HDL): It keeps your heart healthy and your arteries free by assisting in the removal of excess cholesterol from your bloodstream.

Bad Cholesterol (LDL): An excess of LDL causes it to accumulate on the arterial walls, narrowing them and raising the risk of blockages, heart disease, and even stroke.

What makes cholesterol tricky is that it often works silently. Most people do not realize they have high cholesterol until it leads to complications. Subtle signs like fatigue, chest discomfort, or shortness of breath may hint at a problem, but they are easy to overlook. This is why regular health check-ups and proactive steps, like switching to cholesterol-free oils for cooking, are important. By making small, thoughtful changes to your diet and lifestyle, you can effectively lower your cholesterol levels and protect your heart from long-term damage.

What are Cholesterol-Friendly Cooking Oils?

Not all oils are created equal. Here’s what to look for when buying a cooking oil if you have high cholesterol:

• Low in saturated fat
• Free from trans-fats
• Rich in monounsaturated and polyunsaturated fats
• Packed with antioxidants
• Cold-pressed and unrefined

Let’s take a look at the top oils in Pakistan that meet these standards.

Best Cold-Pressed Oils for Cholesterol

If you are wondering which are the Oils best for heart health, the following are some suggestions for you:

  1. Olive Oil

High in monounsaturated fats, olive oil helps reduce LDL (bad cholesterol) while preserving HDL (good cholesterol). It’s a popular choice in heart-healthy diets worldwide.

Benefits:

• Rich in antioxidants
• Fights inflammation
• Supports healthy blood pressure

Best for: Dressings, sautéing, and low-heat cooking

Choose: Cold-pressed extra virgin olive oil

  2. Canola Oil

Canola oil contains one of the best ratios of omega-3 to omega-6 fatty acids. It’s neutral in flavor and suitable for all types of cooking.

Benefits:

• Low saturated fat
• Heart-healthy sterols
• Budget-friendly for daily use

Best for: Frying, baking, stir-frying

  3. Mustard Oil

Popular in desi households, mustard oil has a bold flavor and is rich in monounsaturated fats. When cold-pressed and consumed in moderation, it can support heart health.

Benefits:

• Rich in omega-3s
• Anti-inflammatory
• Improves circulation

Best for: Traditional curries, pickles, and sautéing

Note: Mustard oil must be properly heated before cooking to remove natural compounds that can be irritating.

  4. Corn Oil

Corn oil is often overlooked but is rich in plant sterols, which help block cholesterol absorption in the body.

Benefits:

• Lowers LDL cholesterol
• High smoke point
• Mild taste

Best for: Deep frying, grilling, and baking

Choose: Cold-pressed, non-GMO versions for best results

  5. Sunflower Oil

Sunflower oil is commonly used in Pakistani homes and is naturally high in Vitamin E — a strong antioxidant that supports heart and skin health.

Benefits:

• Low in saturated fat
• High smoke point
• Supports cholesterol balance

Best for: High-heat cooking, frying, and daily meals

Tip: Go for cold-pressed sunflower oil to retain natural nutrients.

Top Benefits of Cholesterol-friendly Oils

  1. Supports Healthy Cholesterol Levels

Cold-pressed oils like olive, flaxseed, and canola are rich in healthy fats that help lower LDL (bad cholesterol) and raise HDL (good cholesterol). This supports heart health and reduces the risk of heart disease.

  2. Boosts Brain and Heart Function

Rich in omega-3 and omega-6, these oils improve blood flow and support brain activity, memory, and overall cardiovascular health — essential for adults with high cholesterol.

  3. Natural Source of Antioxidants

Unrefined oils retain Vitamin E and antioxidants, which protect against cell damage, reduce inflammation, and strengthen immunity.

  4. Anti-Inflammatory Properties

Oils like mustard and flaxseed have natural anti-inflammatory benefits, helping to ease joint pain, artery inflammation, and high blood pressure.

  5. Improves Digestion

Cold-pressed oils are chemical-free and easier to digest. They support nutrient absorption and prevent issues like bloating and acidity.

  6. Safe for Daily Use

Free from trans fats and additives, these oils are suitable for the whole family — safe, nutritious, and ideal for everyday cooking.

Smart Cooking Tips for Managing Cholesterol

Along with choosing the right oil, consider these cholesterol-friendly cooking tips:

• Use less oil: Measure oil instead of pouring freely.
• Cook with non-stick cookware to reduce oil needs.
• Avoid reusing oil – especially for deep-frying.
• Incorporate steaming, grilling, and baking instead of frying.

Add natural cholesterol-lowering foods like garlic, turmeric, oats, and fiber-rich vegetables.

Best Cold-Pressed Cooking Oils Online in Pakistan

Himalayan Chef, a premium natural brand in Pakistan, offers a trusted line of 100% cold-pressed cooking oils designed to support heart health and overall well-being. These oils are unrefined, non-GMO, and free from preservatives — making them ideal for people managing cholesterol. The various range of oils offered by us are as:

  ⦿ Himalayan Chef Vegetable Oil

  ⦿ Himalayan Chef Extra Virgin Mustard Oil

  ⦿ Himalayan Chef Canola Oil

  ⦿ Himalayan Chef Extra Virgin Olive Oil

  ⦿ Himalayan Chef Sunflower Oil

  ⦿ Himalayan Chef Corn Oil

🛒 Available at: Leading stores, Daraz and HimalayanChef.pk