MIX UP YOUR OILS

Dietary fats and oils are combinations of glycerol with fatty acids.
The type of fatty acid predominant in oils plays a major role in determining its health effects. Saturated fatty acids (SFA) is a bad fatty acid, Mono saturated fatty acids (MUFA) is good fatty acid, poly unsaturated fatty acid (PUFA) are n-6 and n-3 fatty acids, which are combination of bad and good and trans fatty acids (TFA) are very bad fatty acids.

Using a combination of Oil rich in MUFA and n-3 PUFA is preferable than using a single Oil. N-3 PUFA particularly for the large chunk of vegetarians among us.
Hence olive oil, which has the maximum concentration of MUFA, is not enough because it does not have n-3 PUFA, the latter decreases triglyceride content, irritability of the heart and inflammation of the heart and inflammation of the arteries. Fatty acid compositions differ significantly.
How to mix your oils:-
Groundnut/sesame/rice bran oil (3 meals) vs. mustard (1 meal)
Groundnut/sesame/rice bran oil (2 meals) vs. Canola (1 meal)
Groundnut/sesame/rice bran oil (2 meals) vs. Soyabean (1 meal)
Palm Oil (1 meal) vs. Soyabean (1 meal)
Safflower (1 meal) vs. palm oil (1 meal) vs. mustard (1 meal)

Oils with a high SFA content (bad fatty acid) are:-
- Coconut Oil (91%)
- Palm oil (45 %)
- Ghee (Clarified butter) (65 %)

MUFA rich oils (good fatty acids) are:-
- Olive Oil (75 %)
- Canola Oil (61%)
- Groundnut Oil (50 %)
- Rice bran Oil (42.5 %)
- Palm oil (40 %)

Oils rich in n-6 PUFA are:-
- Soyabean Oil (50 %)
- Olive oil (10 %)
- Mustard oil (18 %)

Oils rich in n-3 PUFA are:-
- Linseed oil (55 %)
- Mustard oil (10 %)
- Soyabean Oil (7 %)
- Rice bran Oil (1 %)
Mustard and Canola oil have shown to exhibit similar properties, but mustard oil has high concentration of Erucic acid which may be harmful.