Modifications to the diet are commonly made to improve heart health. One of the first food groups that people eliminate are fats, which are commonly found in cooking oils. However, is fat as unhealthy as it is made out to be?
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To understand whether this is true or not, Dr Varun Bansal, Consultant Cardiac Surgeon, Indraprastha Apollo Hospital, who specializes in minimally invasive and robotic cardiac surgeries, shared with HT Lifestyle, clarifying that not all fat is bad. In fact, he advised against the practice of completely removing fat from the diet.
Explaining how the body needs fats, he said, “Fats provide energy, build cell membranes, aid in hormone production and brain function, and help absorb vitamins A, D, E and K. They also promote satiety, slow digestion and support healthy weight management, an important factor in heart health.”
Rather than focusing on complete eradication, selective eradication is the way forward. Dr. Bansal emphasized that the real focus should be on identifying harmful fats and replacing them with healthy alternatives.
Which ones should you keep in mind?
Some types are harmful when used for cooking, with even more harmful when consumed in large quantities.
“The greatest danger comes from trans fats, unsaturated fatty acids that are oxidized by repeated heating. Found in fried foods, baked goods, and processed meats, they accelerate plaque formation and are strongly linked to heart disease,” Dr. Bansal said. When fried foods, which are made from oils containing trans fats, are eaten regularly, they increase the risk of developing heart disease.
There are some essential oils that are considered healthy because they are plant-based, but if one relies heavily on them, it can upset a delicate balance.
“Another concern is long-term consumption of soybean oil and other seed oils, which are rich in omega-6 fatty acids,” Dr. Bansal said. Maintaining a balance between omega-6 and omega-3 is important for heart health.
He added, “Excessive omega-6 intake distorts the ratio of omega-6 to omega-3, often reaching 20:1 compared to the evolutionary balance of about 1:1 in modern diets. Higher ratios are associated with increased risk of CVD, cancer, and overall mortality.”
In other words, our ancestors ate a balanced diet with equal parts of omega-6 and omega-3. But nowadays, foods in the modern diet push omega-6 intake to very high levels, which upsets this delicate balance and causes inflammation.
Instead of oils rich in omega-6, he specifically recommended oils rich in omega-3, such as flaxseed oil and walnut oil, which have anti-inflammatory properties to help reduce cardiovascular risk.
What are the better options?
So what are the better options one can turn to? “Traditional fats like desi ghee and coconut oil have long been a part of the Indian diet and are recognized for their nutritional value,” the cardiac surgeon said. These have been an integral part of Indian cooking for generations.
Polyunsaturated fatty acids help reduce cholesterol levels. There are cooking oils that contain it. “Other heart-supportive oils include olive, avocado, flaxseed and canola, which provide beneficial polyunsaturated fatty acids,” recommends Dr. Bansal.
There is one oil about which there is debate whether it is healthy or not. That oil is palm oil. According to a 2024 report from Harvard Health, palm oil is a better choice than high-trans fats, and is also a safer option than butter.
Even Dr. Bansal agreed that it has beneficial nutrients, as he said, “Palm oil provides vitamin E and vitamin A precursors, as well as a balanced mix of saturated and unsaturated fatty acids.”
But the Harvard report further notes that vegetable oils, such as olive oil and canola oil, which are naturally liquid at room temperature, should still be the first choice.
Or if for a desi option, then as recommended by a cardiac surgeon, traditional options like desi ghee or omega-3 rich oils.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
