No oil is the best oil. Every oil has some components which are harmful and some which are helpful. Different oils have different qualities and quantities of different types of fatty acids. In practice, given the scientific evidence what would work best is a mixture of oils. Either buy different oils every month or cook different foods items in different oils. Do however try and use mustard oil in small quantities. Small quantities of mustard oil provide many health benefits. Oils which can be mixed and matched are mustard oil, soya bean oil, groundnut oil, olive oil, sesame oil, sunflower oil. Coconut oil is high in saturated fats and should be moderated. Remember no oil is zero cholesterol; some have more some have less.

The oil in the nuts in its natural form is very healthy. The nuts too vary in the proportions of different fatty acids. Eating a variety of nuts is very healthy. Eating nuts has many health benefits and should be included in everyone’s diet.