When it comes to healthy eating, many people discourage using oils in foods. They believe oils of any kind can cause health issues and prefer using cooking techniques like air frying or baking to ensure they are healthy. However not all kinds of oils are unhealthy, many of them are made with good ingredients and are rich with nutrients and healthy fats.

Why Do We Need Oils In Our Diet?

If you are worried about increasing your body’s fat deposits and unhealthy weight gain, then switching to a healthier oil is a good option. Many oils have good fats, these are usually derived from vegetables, nuts, seeds and fish. Harvard Health Publishing explains that many oils that we use for cooking are Polyunsaturated fats, they are essential oils that your body needs to function. These are the components your body can’t make; hence we must consume them for smooth functioning. These fats are used to make the cell membranes and covering of nerves, helping us with muscle movements, inflammation and blood clotting.

There are two main types of polyunsaturated fat, omega-3 fatty acids and omega-6 fatty acids. They help us lower LDL cholesterol and improve our cholesterol profile. So, what are some oils that can help us achieve this?

Olive Oil

Harvard Health explains that olive oil is a great source of monounsaturated fat. It can help your "good" cholesterol work better, which helps clear out "bad" cholesterol. Olive oil might also lower your risk of heart problems, reduce swelling, and even help protect against some diseases like Alzheimer's.

The right way to use - You can use it on salads, in sauces, or drizzle it over your food after cooking. It is also the best oil to deep fry foods with according to a 2017 study.

Coconut Oil (in Moderation)

According to The Nutrition Source, coconut oil can be a good choice for cooking. It's mostly made of fats that don't break down easily with heat. Some studies suggest that people who eat coconut as part of their regular diet have less heart disease. However, not all studies agree it's great for your heart, so it's best to use it in small amounts.

The right way to use: The best way to use it is for cooking at low heat and sautéing.

Avocado Oil

Avocado oil is full of monosaturated fats, according to Harvard Health. It might help keep your blood pressure and cholesterol at healthy levels. You can use it for all kinds of cooking, even high heat, because it doesn't break down easily. You can also use it on your skin for its good properties.

The right way to use it: You can use to cook, add as dressing and as substitutes for baked goods like muffins.

Walnut Oil

Walnut oil is packed with good things like healthy fats and antioxidants, it is also a great source of omega-3 fatty acids. It might help your heart, keep your blood sugar steady, and lower your risk of some cancers. It has a nice nutty flavor that's great on salads and pasta, but it's best to add it after cooking because heat can make it taste bitter.

The right way to use it: You can use it as salad dressings but not for cooking due to its low smoking point.

Flaxseed Oil

Flaxseed oil has lots of helpful things like omega-3 fats and fiber. It might lower your risk of heart disease and type 2 diabetes. It's best used in cold dishes like salad dressings because heating it can create harmful chemicals.

Right way to use it: Use it in smoothies and as additions to foods like sauces and dips.

Sesame Oil

Sesame oil has a distinct nutty flavor and is a healthier choice than many other oils because it can help with swelling and has good antioxidants. It might even help with pain and swelling if you have arthritis. Use unrefined sesame oil for low to medium heat and refined for high heat.

The right way to use it: Since it does not require a lot of heat, you can use it to saute vegetables and drizzle over other foods like salads.

A certain ruby-hued drink could be a key beverage to maintaining a healthy heart, according to new research. Pomegranate juice, known for its sweetness and vibrant colour, is a refreshing drink and a powerhouse of health benefits. But now, scientists have claimed that it also boosts your heart health by unclogging your arteries and slashing cholesterol.

What's Special About This Juice?

Pomegranate juice is packed with antioxidants and can protect LDL cholesterol from damage. This can help prevent the build-up of plaque. The accumulation of plaque in the arteries is a serious concern as it narrows and hardens them, restricting blood flow and increasing the risk of severe health complications such as heart attacks and strokes. Plaque can also rupture, leading to blood clots that block blood flow. Experts suggest that pomegranate may help fight cardiovascular disease through several pathways, such as:

- reducing oxidative stress

- supporting the synthesis and activity of nitric oxide

- inhibiting the oxidation of potentially harmful LDL (low-density lipoprotein)

Antioxidants In Pomegranates May Prevent Formation Of Plaque

Studies indicate that the antioxidants in pomegranates may prevent the formation of plaque in the arteries and even reduce existing deposits. This revelation comes from Michael Aviram, DSc, a biochemistry professor at the Technion-Israel Institute of Technology, reports Surrey Live. Further research underscores that pomegranate juice can improve blood circulation. It has also been found to prevent arteries from becoming stiff, which is crucial in preventing cardiovascular diseases.

Sipping on pomegranate juice could be a game-changer for your heart health, with small studies suggesting it can slash bad cholesterol levels. The National Institutes of Health, however, cautions that research into the heart-boosting benefits of this superfruit is still in its infancy.

Clinical Nutrition highlighted a study where patients drinking pomegranate juice saw a dramatic drop in arterial plaque over a year. Those imbibing the ruby red drink enjoyed up to a 30% reduction in the thickness of their carotid arteries, while placebo drinkers actually had a 9% increase.

"Systolic blood pressure was reduced after one year of pomegranate juice consumption by 12% and was not further reduced along three years of [...] consumption," the researchers observed. It is thought that the polyphenols in pomegranates are behind these impressive results. These polyphenols give pomegranates their antioxidant power—they're also believed to boost the function of the heart's inner lining and blood vessels.

What Other Juices Can You Drink To Boost Heart Health?

Besides pomegranate juice, there are several other fruit juices that can turn out to be a magic bullet for your heart health. Conditions like untreated hypertension can lead to heart attacks, strokes, brain aneurysms, vision problems, sexual dysfunction and kidney disease/failure. Try these fruit juices if you want to slash your heart problems.

Beetroot Juice

According to the National Council on Aging (NCOA) beet juice has nitrates, which turn into nitric oxide in your body. This gas helps blood vessels relax and widen, lowering your blood pressure. Drinking beet juice daily can noticeably reduce your blood pressure numbers.

Pomegranate Juice

Pomegranate juice might help lower a protein called ACE, which controls blood vessel size. This can help lower blood pressure. According to a study published in the Advanced Biomedical Research 2012, it can also reduce the thickness of arteries, which is good for your heart.

Carrot Juice

Carrot juice is full of potassium, which helps your body get rid of extra salt, lowering blood pressure. It also has antioxidants that reduce stress on your blood vessels. According to a 2021 study published in the Nutrients, drinking carrot juice can help keep your arteries healthy and reduce overall blood pressure numbers.

Tomato Juice

Tomatoes have lycopene, a strong antioxidant that fights inflammation. Regularly eating tomatoes or drinking unsalted tomato juice can help lower your blood pressure. In a study published in the European Journal of Preventive Cardiology 2023, researchers saw a 36% decrease in hypertension risk in patients who had heart health issues, diabetes, smokers, etc.

Apple Juice

Drinking apple juice in moderation could be good for your heart. It contains antioxidants and polyphenols that can lower cholesterol and reduce inflammation in your blood vessels. Since high cholesterol and high blood pressure are related, this could help your blood pressure too.

Orange Juice

Orange juice offers potassium, vitamin C, and other healthy substances that can help lower blood pressure. Potassium helps widen blood vessels and remove extra salt. This boosts heart health.

Cranberry Juice

Cranberry juice has antioxidants called anthocyanins, which can help keep arteries clear. According to the American Heart Association Journal, it also has polyphenols, which are good for blood pressure. Drinking cranberry juice can help lower blood pressure and improve cholesterol levels, which supports your heart health.

Celery Juice

In a 2019 study showcased on the 5 International Conference on Public Health, researchers explored the benefits of celery juice on hypertension. They gave celery juice to 24 people and measured their blood pressure before and after. The study found that after drinking celery juice, the numbers of their blood pressure were lower.

When it comes to rice, many of us want to leave it but are unable to for it being staple to our diet. However, often, we have been told to switch to brown rice, for it is a better alternative, a healthier one than the white rice. It is less processed, rich in fiber, and packed with nutrients. However, a recent study from Michigan State University, published in the journal Risk Analysis, titled: Arsenic content and exposure in brown rice compared to white rice in the United States by Christian Kelly Scott and Felicia Wu, suggested that food safety also needs to be part of the conversation when it comes to brown rice. It is especially important when it comes to its arsenic levels.

What Did The Study Find?

Published in the journal Risk Analysis, the study found that brown rice contains more arsenic than white rice, especially in U.S. populations. Arsenic is a naturally occurring element found in soil and water, but it can be harmful when consumed in high amounts over time.

Researchers found that, on average, brown rice had higher levels of inorganic arsenic—a more toxic form—compared to white rice. This could pose potential health risks, particularly for children under the age of five.

Why Does Rice Contain Arsenic?

Rice is different from other grains because it absorbs more arsenic from the soil. That’s mainly because it’s often grown in flooded fields, where waterlogged soil allows arsenic to be taken up more easily by the plant.

Compared to other cereal grains, rice can take in nearly 10 times more arsenic. And since brown rice keeps its outer layers (which white rice loses during processing), it holds more of the arsenic absorbed from the environment.

Who Is Most at Risk?

The average adult probably doesn’t eat enough brown rice for arsenic to be a serious concern. But children, especially those under five, are more vulnerable. That’s because they tend to eat more food in proportion to their body weight.

Certain communities, like Asian immigrant populations and families dealing with food insecurity, may also face higher exposure if rice is a staple part of their daily diet.

Regional Differences in Arsenic Levels

The study also found that arsenic levels vary depending on where the rice is grown. In U.S.-grown rice, about 48% of arsenic in brown rice was the toxic inorganic kind, compared to 33% in white rice. In rice grown outside the U.S., those numbers were even higher—65% for brown rice and 53% for white.

Should You Stop Eating Brown Rice?

Not necessarily. The study’s lead author, Professor Felicia Wu, says the goal isn’t to scare people away from brown rice. It’s about understanding the trade-offs.

Brown rice has clear health benefits: it’s high in fiber, protein, and niacin. But food choices should consider both nutrition and safety. Wu emphasized that it would take very large amounts of brown rice eaten daily over many years for arsenic to pose a long-term health risk.

Looking Ahead

The U.S. Food and Drug Administration (FDA) is already working on setting safety limits for arsenic in food through its “Closer to Zero” initiative. This could lead to new guidelines that help people make more informed food choices.

Until then, balance is key. Switching between different grains—like oats, quinoa, or barley—can reduce overall arsenic intake while keeping meals healthy and diverse.

For years, fat has been blamed for poor health. However, the truth is that you body needs fat. So, why do we hate fat so much? The key is actually in knowing which fat helps you and which ones harm.

So, here we have a guide for you that will help you understand the fats your body needs:

What Are Fats?

They are also called lipids. They are made of fatty acids and glycerol. They help your body make hormones, absorb nutrients, and keep cells healthy. The three main types of fats are:

• Saturated Fats: They are solid at room temperature and are found in things like butter or red meat.
• Unsaturated Fats: They are liquid at room temperature, mainly found in oils, nuts, and fish. They are also categorized as monounsaturated and polyunsaturated.
• Trans Fats: They are artificial fats which are found in processed foods. These are the most harmful fats and must be avoided.

Monounsaturated Fats (MUFAs)

They are heart healthy fats that can actually help you lower bad cholesterol. They are mainly found in olive oil, avocados, almonds, cashews, and peanuts. It helps lower the risk of heart disease, helps with a better blood sugar control, and reduces inflammation.

Polyunsaturated Fats (PUFAs)

These include the omega-3 and omega-6 fatty acids, which are essential for your body, but your body cannot make it on its own. These can be found in various sources. For omega-3 fatty acids, consume fatty fish like salmon or sardines, or you can have flaxseeds, chia seeds, and walnuts.

• Omega-6 fatty acids are found in vegetable oils like sunflower or safflower, and in soyabeans, seeds, and poultry.
• They can support brain function, fight inflammation, and keep your heart and skin healthy.

Which Fats Are Not That Great For You?

Trans Fats

These are artificial fats made to extend shelf life. They’re the worst type for your health.

Found in:

• Packaged snacks
• Fried fast food
• Some margarines and baked goods

Risks:

• Raise bad cholesterol (LDL)
• Lower good cholesterol (HDL)
• Increased risk of heart disease and type 2 diabetes

Saturated Fats

These aren't as bad as once thought, but too much may still be risky for some people.

Found in:

• Butter, cheese, ghee
• Red meat
• Coconut oil, palm oil

Tips:

• Replace with healthy fats when possible
• Try not to go overboard—moderation matters
• Dairy-based saturated fats may be less harmful than processed meats

Why Fats Matter

Brain Health – DHA (a type of omega-3) is key for memory and brain function.

Inflammation – Omega-3s calm it down; too much omega-6 or trans fat can make it worse.

Diabetes Risk – Healthy fats can improve insulin sensitivity and protect your heart.

How Different Diets Handle Fats

• Mediterranean Diet – Full of olive oil, fish, and nuts. A great example of healthy fat use.
• Keto Diet – High in fat, but quality matters. Choose good fats, skip processed meats.
• Vegan/Vegetarian Diets – Include plant-based fats like nuts, seeds, and avocados. Algae-based omega-3 supplements can help too.

What is important to understand is that fat is not your enemy. It is rather an essential part of your healthy diet. The importance is that you focus on the right kind of fat.