Which Cooking oil is good for heart? Why should Indians give up deep-frying?

 Which cooking oil is good for the heart? Why should Indians  give up deep-frying?

Avoid  deep frying as the oil loses  all its good properties  at high heat, says 
Dr. Udgeath Dhir, Director and head of cardiology, Fortis Gurgaon. 

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Oil is a form of fat, and the body needs a small amount of it to keep running, generate energy, facilitate digestion, and absorb vitamins.We need 10 to 15 percent of fat in our daily diet to balance our carbohydrates and proteins,but we should moderate them within that range. 

Also, we need to make sure that these oils are heart-healthy and don't damage or clog the artery walls, says Dr.Udgeath Dhir.

At the same time, for a country where heart disease starts a decade earlier than others, we need to change our cooking methods, ditch deep-frying, or stir-fry,and eat more vegetables.

Deep Fry Oil

Now, the age of patients undergoing bypass surgery is decreasing due to severe blockages in the heart walls. It has decreased over 35 years and now I have patients as young as 27.

Hypercholesterolemia, a condition in which the body cannot process fat efficiently, is now common. Even if diet isn't a trigger, it certainly, along with other factors, increases the likelihood of heart disease, he says 

Dr Udgeath dhir 

Healthy oils contain mostly poly-and mono-unsaturated fats and help keep low-density lipoprotein (LDL) in check. I would say that all vegetable oils are safer than those derived from animal fat. Nuts and seed oil good for health.

The worst oils are hydrogenated or saturated fats. Briefly, tropical oils such as butter, animal fat whole milk, coconut and palm are solid at room temperature. 

Some studies indicate that coconut oil has a high saturated fat content, but some argue that it is not equivalent to the saturated fat found in red meat. However, coconut oil contains high amounts of medium-chain fatty acids,  which are difficult to convert into stored fat in the body.

One study also found that consuming too much coconut oil can increase your LDL cholesterol.  Mustard oil is good,  even half a teaspoon of ghee will work.

What are the common mistakes we make in using oil?

According to Dr Dhir,the fact that the food is not glistening or a film of oil floating on top of the food is an indicator of the right amount of 

Oil in the food. No matter how good the oil is, avoid deep frying as it loses all its good properties in high heat.  And you should never reuse the oil you used for deep frying.  At high temperatures, some of the fats in our oil easily turn into trans fats,which are harmful to heart health.  Dr Udgeath Dhir explains that reusing oil can cause cancer. 

Should food be cooked in olive oil?

Olive oil 

The doctor says that olive oil loses its antioxidant properties in the hight heat required for cooking and becomes like any other oil. But it is better to eat them raw in salads and dishes. 

Should we mix oils or change the way we consume them?

Of course not. Use the oil you're used to, and take it within the recommended limits,   says 

Dr Udgeath Dhir.If the oil starts smoking, discard it. 

Should omega 3 supplements be taken for heart health?

Omega-3

These supplements contain 185 mg per capsule, but the body's requirement is 3 grams. The only way an omega-3 supplement works is with a 1 gram dose taken three times a day. That too, the doctor should prescribe the medicine only after evaluating your condition.