Refined sunflower has been projected as heart healthy oil due to its cholesterol lowering effect. It is widely accepted that elevated cholesterol is responsible for the heart diseases (Diet heart Hypothesis).
Due to wider publicity, Indians have shun their traditional oils and switched over to refined sunflower oil to protect themselves from heart attacks. The consumption of Sunflower oil has grown from 1.67 million metric tons (mT) in 2016 to 2.56 mT in 2020. Sunflower oil market is expected to exhibit a growth rate (CAGR) of 7.3% during 2023-2028. Sunflower oil is derived from sunflower seeds and currently represents the third most consumed edible oil by volume in India after palm oil and soybean oil.
As discussed in my previous posts, during metabolism, the omega-6 fatty acids generate pro-inflammatory chemicals, while Omega-3 generates anti inflammatory. To maintain a critical balance between inflammatory and anti inflammatory compounds, the recommended intake of Omega-3 and Omega-6 or ALA/LA ration should be 1:1 to 1:05. Higher intake of Omeaga-6 fatty acids, leads to dominance of inflammatory chemicals, while higher intake of omega-3 fats leads to dominance of anti-inflammatory chemicals. It is believed that the heart diseases are caused by low grade inflammation in body.
Out of top four oils used in India, Sunflower and Soyabean are rich in Omega-6 fatty acids. The LA/ALA or Omega-6/Omega-36 ratio in commonly used oils in India are summarized in the table. We can see that Mustard, Ghee and Coconut are best oils for cardio protection and the sunflower oil is worst. This observation is supported by the studies that showed excess mortality in the study group given sunflower oil, safflower oil and corn oil. The merit of these studies got lost in the noise of cardioprotective action of PUFA depicted by diet heart hypothesis. New evidence is mounting up against the so called protective effects of PUFA oils specially omega 6 oils. Historically, we have seen that the incidence of heart diseases has shot up after the adoption of FDA guidelines (eat less saturated fats and more PUFA) globally. Dr Chris Knobbe in his video presentation “Are vegetable oils drivers of obesity, diabetes and chronic diseases” also postulates that the burden of diseases like diabetes, hypertension, obesity etc has increased with increase in omega-6 oils consumptions. One must watch this video.
Table: LA/ALA ratio in oils commonly used in India
| Oil | LA | ALA | LA/ALA ratio |
| Sunflower Oil | 60 | <0.5 | 120:1 |
| Rice bran | 35 | <1.5 | 70:1 |
| Groundnut | 25 | <0.5 | 50:1 |
| Olive Oil | 10 | <0.5 | 20:1 |
| Palm Oil | 10 | <0.5 | 20:1 |
| Soyabean oil | 53 | 5.0 | 10.1 |
| Coconut | 2 | <0.5 | 4:1 |
| Ghee | 2 | <1 | 2:1 |
| Mustard | 12 | 10 | 1.2:1 |
If we see this table, we will find that sunflower oil has a very high LA/ALA ratio of 120:1, which makes it a inflammation promoting oil. An individual having food prepared in sunflower oil will have a preponderance of inflammatory chemicals in blood leading to low grade inflammation. Regular use of sunflower oil may lead to chronic inflammation in the body and put us on risk of heart diseases. A high carb diet, specially rich in refined or processed carbs also increases inflammation. So a combination of refined carbs and sunflower oil will be deadly. Low grade inflammation in the body promotes insulin resistance and atherosclerosis leading to heart attacks and high blood pressure. In India, refined sunflower use has increased over time since it is cheap, easily available and non sticky. It has been promoted as heart healthy due to its cholesterol reducing effects. However, in spite of extensive lowering of cholesterol globally, the cases of heart attacks and high blood pressure have increased exponentially. Extensive use of sunflower oil and other omega-6 PUFA, causing low grade inflammation in body may be responsible for all these diseases.
So decide yourself; whether the sunflower oil is heart friendly or Heart killer
My Verdict; It is a heart killer oil. Stop using refined sunflower oil.
Replace it with ghee, mustard oil or coconut oil.
Hope you have liked the article. Your comments, criticisms and feedback are welcome.
