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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