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Cooking oil is necessary for many meals, but excessive use might have a negative influence on heart health over time. Cardiologist explais that moderation is essential.
“As per guidelines, one can consume up to 3 to 4 teaspoons of cooking oil per day, which is around 15–20 ml,” he says. “That amounts to 500–600 ml of edible oil per person per month.”
For families of four, this works out to no more than 2 liters of edible oil per month.
TYPES OF HEART-FRIENDLY OILS
Doctor advises that mustard oil, sunflower oil, and olive oil are good choices for overall well-being.
Mustard oil, especially cold-pressed (Kachi Ghani) or wood-pressed, is ideal due to its high smoke point of around 250°C.
Sunflower oil is also acceptable.
Olive oil is technically healthy but not ideal for Indian cooking due to its low smoke point.
Refined oils should be avoided because they are processed at high temperatures and with chemicals, generating toxic products that can raise LDL (“bad cholesterol”) over time.
OIL CONSUMPTION FOR HEART PATIENTS
For individuals with heart disease, stricter limits apply.
“A heart patient should not consume more than 750 ml of any oil per month,” Dr. Goyal says. He recommends a mix of 80% mustard oil and 20% butter or ghee to balance taste and nutrition.
RISKS OF EXCESSIVE OIL CONSUMPTION
While a single high-oil meal may not cause immediate injury to the heart, long-term overconsumption can have a substantial influence on cardiovascular health.
“Daily consumption of refined oils over time can raise LDL cholesterol, clog arteries, cause chronic inflammation, contribute to obesity, precipitate diabetes, and increase the risk of heart attacks and strokes,” Dr. Goyal warns.
SAFETY LIMITS AND WEEKLY INTAKE
- Daily limit: 15–20 ml per person (3–4 teaspoons)
- Weekly limit: Approximately 105–140 ml
- Monthly limit: 500–600 ml for healthy adults
While exceeding these limits on occasion is not immediately dangerous, consuming excess oil on a regular basis can have an influence on cholesterol and heart health over time.
Choosing the proper sort of oil and adjusting the amount is critical for long-term heart health. Doctor emphasized:
“Focus on mustard or sunflower oil, avoid refined oils, and stick to recommended limits. Your heart health depends on these small, daily choices.”
Source: IT
