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For many years, mustard oil has been essential in Indian cooking. From the strong scent of a fish curry in Bengal to the flavored tadka in Northern Indian kitchens, mustard oil is not just a cooking ingredient; it's part of the culture. Yet, an ongoing global discussion has raised questions about this yellow oil: Is mustard oil actually good for health, or does it increase the risk of heart disease if used for a long time? While agencies in the West, like the Federal Drug Administration, have typically classified mustard oil as 'for external use only,' studies in India since 2016 often promote mustard oil for its benefits to heart health. This brings up an important question: Does mustard oil truly deserve its bad reputation regarding heart health, or is it an overlooked superfood? Let’s examine what current research indicates.
The main worry about mustard oil is its high levels of erucic acid, which is a type of monounsaturated omega-9 fatty acid. In traditional mustard oil, erucic acid can make up between 30% and 50% of the total fatty acids. Early animal research from the 1970s showed that consuming large amounts of erucic acid resulted in myocardial lipidosis, where fat builds up in the heart muscle of laboratory rats. As a result, nations like the United States, Canada, and members of the European Union limited the sale of mustard oil for food. However, new research published in Nutrition Reviews in 2025 points out a surprising finding. Researchers claim that humans metabolize erucic acid differently than rats do. Unlike rodents, humans have effective enzymes to break down erucic acid, and there is no solid evidence connecting mustard oil consumption to heart damage in people, despite its long history of use in Asia.
Regardless of the debates, the nutritional profile of mustard oil is quite well-balanced. Studies such as the Comprehensive Review on Therapeutic Properties of Mustard Oil and Olive Oil suggest that mustard oil is often praised for being more suitable for Indian cooking compared to olive oil.
Ideal Fatty Acid Ratio: Mustard oil has a low level of saturated fat (around 12%) and is high in both monounsaturated and polyunsaturated fatty acids.
Omega-3 and Omega-6 Balance: It offers a good balance of Omega-6 and Omega-3 fatty acids (about 6:5 or 1:2 in some kinds), which is important for lowering inflammation in the body and supporting heart health.
Alpha-Linolenic Acid (ALA): This important omega-3 fatty acid found in mustard oil helps manage cholesterol levels and stops plaque from building up in arteries.
In India, heart specialists have consistently supported mustard oil. A major study conducted by Harvard School of Medicine in partnership with AIIMS New Delhi discovered that using mustard oil as the main cooking oil could decrease the risk of Coronary Heart Disease by as much as 70%. This is due to the following benefits of mustard oil:
Reduces Bad Cholesterol (LDL): The high content of monounsaturated fatty acids in mustard oil aids in removing "bad" cholesterol from blood vessels, lowering the chances of atherosclerosis.
High Smoke Point: Mustard oil has a high smoke point of around 250°C, which is higher than many refined oils or extra virgin olive oil. This means that when using it for deep frying or high-heat cooking, it does not turn into harmful substances, making it a better choice for Indian cooking.
Blood Pressure Regulation: Consuming mustard oil regularly helps the blood vessels stay flexible, which is important for keeping blood pressure at a healthy level.
Side Effects Of Mustard Oil:
Although mustard oil has many advantages, it also comes with some risks. It's important for users to be aware of potential side effects that can happen from excessive use or improper application, such as:
Myocardial Lipidosis: There is not much evidence in people, but high amounts of erucic acid are concerning for those with existing heart issues. Some studies from 2025 indicate that heart patients should choose mustard oil with low erucic acid (TEZ) when possible.
Skin Irritation: Putting mustard oil on the skin can cause redness or blisters for people with sensitive skin or babies, due to the compound known as allyl isothiocyanate.
Dropsy: In the past, mustard oil mixed with argemone oil has led to serious cases of dropsy, which causes heart failure. It's crucial to buy only mustard oil that is certified as pure by the Food Safety Standards Association of India.
Mustard oil can be not only safe but also good for heart health when included in a balanced diet. Concerns about it mainly come from animal studies that may not apply to humans. However, it is important to use it in moderation, as too much of anything can be harmful. The International Journal of Diabetes in Developing Countries suggests a daily intake of 15-20 ml of oil per person, ideally switching between mustard oil and other healthy fats like ghee or sunflower oil to gain a variety of fatty acids. It is best to use different cooking oils to maximize health benefits based on your meals. Mustard oil is a good choice for cooking; the key is to check its quality and have a controlled amount.
