Palm oil for heart: Is it good or bad?

Palm oil comes from the fruit of oil palms. It is sometimes referred to as red palm oil due to its reddish-orange hue. It is one of the least expensive and most widely used oils in the world. This popular oil tastes savoury and is generally used for cooking and many ready-to-eat foods. While it is used in a fair share of foods, it has come under scrutiny in the past due to the presence of saturated fat in it. Many believe palm oil is not good for your heart. As the debate goes on, there is no clear link between palm oil and heart health. When it comes to adding palm oil to your diet, it offers incredible benefits for your body, including your heart health. Know more about the benefits of palm oil for heart.

Nutritional value of palm oil

Palm oil possesses an almost perfect balance percentage of saturated and unsaturated fatty acids. It contains 44 percent palmitic acid, 5 percent stearic acid and 1 percent myristic acid for the saturated fatty acid content, 39 percent oleic acid and 11 percent linolenic acid for the mono and polyunsaturated content of palm oil. This healthy mix of saturated and unsaturated fatty acids also gives the palm oil a semi-solid consistency at room temperature making it a convenient ingredient to be used in a myriad of various food products like cakes, biscuits and potato chips.

Palm oil for heart: Is it good or bad?

There has been a long debate on palm oil being good or bad for heart health due to its saturated fat content. However, a study named ‘Palm oil and the heart: A review published in the World Journal of Cardiology has observed that heart health was mainly affected by dietary fats and its effect on total and LDL “bad” cholesterol. The study also observed that no direct link has yet been established between saturated fats and cardiovascular disease.

When it comes to saturated fatty acids, ghee or clarified butter has been known to have a high saturated fat content, close to 48.7 percent. However, ghee has a special importance in Ayurveda and there have been studies advocating mild to moderate amounts of ghee consumption for good heart health. Another study published in the American Journal of Clinical Nutrition found a lack of association between saturated fat consumption and cardiovascular diseases. Palm oil, on the other hand, is composed of a healthy mix of saturated as well as unsaturated fatty acids, which can serve as a better ingredient in your diet as far as the risk of cardiovascular disease is concerned.

A meta-analysis also concluded that when palm oil is used to replace trans-fat in a diet, it has shown a slight reduction in the levels of LDL “bad” cholesterol in the body, which can help lower the risk of heart disease.

Health benefits of palm oil

1. Contains beta carotene

Palm oil is obtained from the fruit of the oil palm. The fleshy mesocarp of the fruit is the source of palm oil and the seed is the source of kernel palm oil. The mesocarp is red due to the presence of beta-carotene in it. Beta carotene is the precursor of vitamin A and is an antioxidant. Recent studies published in Frontiers in Nutrition and the American Journal of Clinical Nutrition have analysed and concluded that a diet rich in foods containing carotenoids, including beta carotene, can have a negative correlation with cardiovascular disease prevalence, indicating it helps maintain heart health when consumed in mild to moderate amounts.

Also Read: Oil or butter: What’s better for a heart patient?

2. Presence of antioxidants

Palm oil also contains vitamin E precursors called tocotrienols. These again are antioxidants preventing inflammation and neuronal degeneration in the body. Another study published in Complementary Therapies in Medicine highlighted a decrease in overall levels of triglycerides and an increase in HDL (good cholesterol) when tocotrienols are increased in diet or are given as supplements.

3. Potential source of energy

Palm oil has a high smoke point and has been considered to be one of the ideal oils for cooking at high temperatures. The calorific value of palm oil compared with other oils provides approximately 9kcal (kilocalories) of energy for each gram consumed. It serves as a potential source of energy after prolonged times of fasting or making you feel more satiety during meals.

Have palm oil in moderation!

It has also been suggested that consumption of excess amounts of any oil, whether palm oil, ghee or any other edible oil, is harmful to the heart as it causes increased triglyceride and cholesterol levels. But the catch here is in ‘excessive consumption.’ Small to moderate amounts of any oil, including oils which possess saturated and unsaturated fatty acids, offer benefits. Including these oils, including palm oil can benefit your heart health and help maintain healthy tissues and skin, as well as provide energy as and when required.