07/11/2025
🎯 Heart-Smart Cooking Oils: What to Use & What to Avoid
For better heart health (especially for cardiac patients), the American Heart Association (AHA) recommends using liquid, non-tropical vegetable oils rich in unsaturated fats (monounsaturated or polyunsaturated) — and limiting oils high in saturated fat (like ghee, coconut, or palm oil) or trans fats.
✅ Good choices:
Olive oil (especially extra-virgin), canola, soybean, sunflower, corn, safflower, mustard (sarson), avocado, sesame, and grapeseed oil.
🟡 Use occasionally and in moderation:
Desi Ghee — though traditional, it’s high in saturated fat. A small amount (1 tsp/day) may be acceptable for healthy individuals, but cardiac patients should limit or avoid regular use.
🚫 Limit/Avoid:
Tropical oils (coconut, palm), butter, lard, Vanaspati/Dalda, margarine, shortening, and any partially hydrogenated oils.
🧑⚕️ For cardiac patients:
Use olive oil for salads, dressings, and light cooking.
Use plant-based oils (canola, mustard, sunflower) for sautéing and roasting.
Avoid reheating oil multiple times.
Measure your oil use — even healthy oils add calories.
Remember: oil choice is just one part of a heart-healthy diet — fruits, vegetables, whole grains, and less salt matter too.
❤️ Small changes in your kitchen today can protect your heart tomorrow.
