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Excess oil increases cholesterol levels, adds unnecessary calories, and can lead to weight gain, high blood pressure, heart attacks, and also puts strain on the heart.
Small changes in how you cook and eat can make a big difference in the long run.
Fried foods and oily snacks are tempting, but knowing the right amount of oil for daily cooking can protect your heart and overall health. Here, the expert helps to understand the impact of oily food on heart health. He also recommends an appropriate quantity of oil for everyone to use while cooking food. Eat oil in moderation and save your heart.
Want to know more about protecting your heart from the impact of oily food? Dr Rahul Gupta, Director – Cardiologist, Gleneagles Hospital, Parel shares things to keep in mind.
Oily food is commonly eaten by a large number of people. A large number of people tend to enjoy fried foods like potato chips, namkeens, vada, medu vada, and kachori that are mouthwatering but can do more harm than good. So, they are tasty and hard to resist, whether at home, parties, or street stalls. The ill effects of oily food on the heart and often neglected.
Excess oil increases cholesterol levels, adds unnecessary calories, and can lead to weight gain, high blood pressure, heart attacks, and also puts strain on the heart. So, be attentive when it comes to heart health and minimize the consumption of oily food.
Know how much oil you should use while cooking: Everyone needs to seek the help of an expert who will guide you regarding which oil is suitable for you. Using more than 2-3 teaspoons of oil can lead to clogged arteries, obesity, and heart disease. Deep-fried foods absorb a lot of oil, so they should be treated as occasional treats rather than daily staples. Choosing the right type of oil also makes a big difference. Oils rich in unsaturated fats, such as mustard oil, olive oil, sunflower oil, groundnut oil, and rice bran oil which will support the heart. Try to have healthy snacks such as roasted makhanas, fruits, nuts, and seeds instead of eating oily stuff. Cut down the oil usage smartly and stay healthy. You can also opt for cold-pressed or minimally processed oils for a healthier balance of Omega-6 to Omega-3 fatty acids and improve heart health.
Tips for heart-healthy cooking: Steaming, baking, or grilling the food can do the trick. Say NO to deep-fried foods; instead, opt for fresh fruits, vegetables, and whole grains. Cook with a non-stick pan to reduce the amount of oil needed. Fried snacks should be eaten once in six months. Rotate oils rather than using just one type to get a balance of healthy fats
Remember, small changes in how you cook and eat can make a big difference in the long run, helping you stay healthy while still enjoying your favourite foods. It is necessary to take care of the heart. So, get going and regulate your oil consumption with the help of an expert.
January 17, 2026, 19:45 IST
