Choosing the right cooking oils isn’t just a kitchen decision — it plays a crucial role in protecting your heart. Many people cut fats completely when making diet changes for better cardiovascular health, but experts say that isn’t the right approach.
According to Dr. Varun Bansal, consultant cardiac surgeon at Indraprastha Apollo Hospitals, the body requires fats for energy, hormone support, brain function, and the absorption of essential vitamins like A, D, E, and K. Fats also help maintain satiety and healthy weight, both significant contributors to heart wellness.
Instead of eliminating all fats, Dr. Bansal suggests focusing on identifying and reducing harmful types. Trans fats are the biggest concern — often found in processed foods, baked snacks, and reused cooking oil. These fats are strongly linked to plaque build-up in arteries and a higher risk of heart disease.
He also highlighted the excessive use of seed oils rich in omega-6 fatty acids, such as soybean oil. Modern diets have pushed the omega-6 to omega-3 ratio to extreme levels like 20:1, while historically it remained closer to 1:1. An imbalance can trigger inflammation and may increase the risk of cardiovascular issues, cancer, and overall mortality.
To support heart health, Dr. Bansal recommends incorporating more omega-3-rich oils, especially flaxseed oil and walnut oil, known for their anti-inflammatory benefits.
Indian kitchens already use some heart-friendly options. Traditional fats like desi ghee and coconut oil have long been valued for their nutritional benefits when consumed in moderation. Oils such as olive oil, avocado oil, canola oil, and flaxseed oil are also excellent choices thanks to their polyunsaturated fatty acids that help lower cholesterol.
Palm oil remains a debated ingredient, but recent research including a 2024 Harvard Health review suggests it may be a better choice than fats high in trans fats and even butter in some cases. Dr. Bansal notes that palm oil contains vitamin E and vitamin A precursors, but olive oil and canola oil should still remain priority choices for everyday cooking.
The takeaway: A heart-friendly diet does not require cutting out fats entirely — instead, choose oils wisely, balance omega-6 and omega-3 intake, and enjoy traditional fats in moderation. Always consult a medical professional for personalized dietary guidance.
