Consuming oil in moderation is the key to a healthy heart
There are different varieties of cooking oil used in India. With so many varieties in abundance and within availability, oil has an easy access to our body. Also, the dietary habits of Indians are pretty elegant and rich.
However, oil consumption is directly related to heart diseases. Health experts have warned against high consumption of oil.
Any oil is made up of fat, and consuming it in moderation is the key to a healthy heart as well, says Dr Samir Kubba, Director - Cardiology at Max Hospital Vaishali.
Some fats are good for us
Dr Kubba explains: Though many diets suggest to cut down on fats (which is right upto some extent), but actually some fats are better for the body. People should be aware that those oils with monounsaturated and polyunsaturated fats are healthy, while those with saturated and trans fats are unhealthy.
When it comes to cooking oil, more quality and less quantity is the key.
Consuming excess oil may also lead to build up of cholesterol/ triglycerides, paving way towards a multitude of complications including heart ailments.
How to find the best cooking oil?
The best heart-healthy cooking oils are ones that are lower in saturated fats, says Dr Kubba.
“Every oil has its smoking points (a temperature at which oil starts producing smoke). Some oils are better suited for higher heats, some for lower heat, and some shouldn’t be heated at all, as the smoke also produces toxic fumes, free radicals, and unhealthy byproducts,” he explains and adds that generally, the more refined the oil, the higher the smoke point.
Know how to use which oil
Dr Kubba says, high smoke point oils like those oil extracted from almond, hazelnut, sunflower and refined olive are good for deep frying as they have high smoke points.
He says oils like canola, grapeseed and olive oil are best for baking, oven cooking and stir frying as they have medium - high smoke points.
Oils like corn oil, pumpkin seed oil and soybean oil are good for low heat baking and sauces as they have medium smoke point, the doctor says.
“Flaxseed oil, walnut oil and wheat germ oil are good for dressing and dips and should not be used for cooking,” says Dr Kubba.
Which is the best oil to use?
“Since it's not possible to store all kinds of oil at home, it's best to use a few and stick to them in the long run. Olive oil is one of the best and has shown to reduce bad (LDL) cholesterol and raise good (HDL) cholesterol,” recommends Dr Kubba.
He talks about the use of mustard oil and ghee in Indian households.
“In the Indian scenario, most of the people use mustard oil or ghee. Ghee contains omega-3 fatty acids, which aid in the reduction of inflammation and the prevention of heart disease. It is also known to lower blood pressure and triglyceride levels, lowering the risk of developing artery plaque or having a stroke. While ghee can help lower the risk of heart disease in moderation, too much of it can elevate the risk of heart disease because of saturated fat present in it. Hence it is recommended to consume ghee in moderation,” he recommends.
“People with other risk factors for heart disease should exercise caution when introducing ghee into their diet. Consumption of up to 10% ghee in the diet had a positive effect on serum lipid profiles in one study. Mustard oil is low in saturated fat and high in Monounsaturated Fatty Acids (MUFA) and Polyunsaturated Fatty Acids (PUFA). It can help in increasing good cholesterol (HDL) and decrease bad cholesterol (LDL). However, use in moderation is recommended,” he says about mustard oil.
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How much cooking oil should one use daily so as to not affect the heart?
"Since it is very difficult to prepare food without oil, I would request everyone to consume oil only in moderation. Diet is as essential as physical activity for a healthy heart," urges Dr Kubba.
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