Many people assume switching to so-called healthy cooking oils is enough to improve their diet and support fitness goals. However, nutrition experts warn that oils like soybean, sunflower, safflower and even olive oil can create an unhealthy imbalance in the body if used excessively. These oils are rich in omega-6 fatty acids, and when omega-6 intake becomes much higher than omega-3 intake, it may trigger various health concerns.
A Chennai-based dietician explained that a natural balance between omega-6 and omega-3 fats once existed in traditional diets. But a rise in the daily use of vegetable oils has disrupted that ratio. Although olive oil and other popular oils contain beneficial fats and antioxidants, relying on them every day can push omega-6 consumption too high.
This imbalance is linked to multiple issues such as inflammation, allergies, diabetes, obesity, heart disease and even hormone disturbances that can affect appetite and blood sugar regulation. Excess omega-6 may also lead to the body storing more unhealthy white fat instead of burning it for energy, worsening weight gain and joint stress.
To correct this imbalance, the expert recommends limiting frequent use of oils like soybean, corn, sunflower and safflower. Instead, choosing oils richer in omega-3 such as flaxseed, chia and perilla can support better health. Along with that, including more omega-3 foods like walnuts, chia seeds, flaxseeds and fatty fish such as salmon, sardines and mackerel two to three times a week can help restore the right balance.
Olive oil and macadamia oil can still be part of the diet but should be paired with a higher intake of omega-3 foods to maintain a healthier fat ratio. Smart changes in oil selection and food choices can make everyday cooking more aligned with long-term well-being.
