Cooking oil is a staple in Indian kitchens, but overconsumption can gradually harm heart health. Dr. Gajinder Kumar Goyal, Program Clinical Director – Cardiology at Marengo Asia Hospitals, Faridabad, highlights moderation as the key.

Recommended Intake:

• Daily:3–4 teaspoons (15–20 ml) per person

• Weekly:105–140 ml

• Monthly:500–600 ml for healthy adults

Heart-Friendly Oils:

• Mustard oil(cold-pressed or wood-pressed) – high smoke point (~250°C)

• Sunflower oil– safe for regular use

• Olive oil– healthy but less suitable for high-heat Indian cooking

• Avoid refined oils– processed at high temperatures, can raise LDL (“bad cholesterol”)

Guidelines for Heart Patients:

• Limit oil to750 ml per month

• Suggested mix: 80% mustard oil + 20% butter or ghee for taste and nutrition

Risks of Excessive Oil:

• Raises LDL cholesterol

• Clogs arteries

• Causes chronic inflammation

• Increases risk of obesity, diabetes, heart attacks, and strokes

Dr. Goyal emphasizes that while occasional indulgence may not be harmful, habitual overuse affects cardiovascular health.Choosing the right oil and sticking to recommended limitsare simple steps that significantly support long-term heart wellness.

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