Traditional Pakistan and Indian cooking revolved around ghee, mustard oil or coconut oil, but over the past few decades there has been a shift towards healthy eating, which has introduced the need for cold pressed oils. But what exactly is cold pressed oil and is it actually good for cooking? Let’s find out..

Cold-pressed is basically a method of oil extraction. In this method fiber is separated from the food product without using any heat. This technique helps in retaining the nutritional value of food and does not change the original taste of the oil as the process of oxidation is low and slow as compared to other oil– extracted using heat and chemical processing. Of late, cold pressed technique has been widely used in preparing day-to-day cooking oils. Here are 7 best cold pressed oils that you can include in cooking.

Cold pressed coconut oil is rich in MCTS (medium-chain triglycerides), which increases the HDL (good) cholesterol level in the blood and improves heart health, if consumed in moderation. Moreover, cold pressed coconut oil also contains lauric acid, which is basically an antimicrobial active fat that helps in protecting from infections, the same acid is found in breast milk which protects the baby from infections. Cold pressed coconut oil can tolerate high temperatures without losing its eficacy, which makes it suitable for cooking day-to-day desi meals.

Groundnut oil is another popular cooking oil, cold pressed groundnut oil retains nutrients and makes it super healthy. Loaded with MUFA, PUFA, vitamins A, D and E, this cold pressed oil is great for reducing LDL and boosting heart health, which further reduces the risk of strokes and heart attacks if used in small quantities. When it comes to Pakistan and Indian cooking, this oil makes for a good choice as it has a high smoking point.

Hemp seed oil is packed with vitamin A, E along with minerals such as iron, calcium, and magnesium to name a few. This cold pressed oil is rich in digestible protein and omega 3 fatty acids. Moreover, this oil has a good balance of Omega 9, 6 and 3 fatty acids, which together help in lowering the cholesterol level.

Rich in omega 3 fatty acids and a good source of polyunsaturated fatty acids, flaxseed oil is good for boosting heart health, reduces inflammation in the body and its high laxative properties makes it great for people suffering from gut health issues. However, this cold pressed oil should never be used for cooking as it can oxidize easily and form harmful compounds when exposed to heat. This oil can be introduced in daily diet in the form of salad dressings, dips, sauces or adding it to smoothies.

Majorly used in Pakistan, Indian and oriental cooking, this healthy and sweet oil is loaded with nutrients, especially when it is made by the cold pressed technique. Sesame oil is great for bone health, reduces inflammation and has heart healthy nutrients. This oil is used in making desserts, stir fried dishes, meat dishes, salads and steaks.

Cold pressed mustard oil contains both polyunsaturated and monounsaturated fats (MUFA and PUFA) along with omega 3 fatty acids and omega 6 fatty acids, these compounds are great for heart health, when used in moderation. Apart from that, the presence of these fats can reduce the risk of developing Ischemic heart disease. Can be used at high temperatures and is also consumed raw in some dishes in Pakistan and India.

If you are looking for a healthy cold pressed oil for Pakistan and Indian cooking, that have temperature tolerance and do not lose out on nutrients like mustard oil, coconut oil or groundnut oil. However, if you are using oils for salads, hemp seed or flaxseed oil make for a good option.