( Apurba Das )
The following oils are considered healthy when used in moderation:
Olive Oil – Rich in monounsaturated fats and antioxidants; good for heart health.
Mustard Oil – Contains omega-3 fatty acids and has antibacterial properties.
Groundnut (Peanut) Oil – Contains healthy fats and vitamin E.
Canola Oil – Low in saturated fat and contains omega-3s.
Sunflower Oil (in moderation) – Rich in vitamin E.
Coconut Oil (in moderation) – Contains MCTs (medium-chain triglycerides), but also high in saturated fats.
Which oils are harmful to health?
Avoid or limit these oils:
(1) Partially Hydrogenated Oils / Vanaspati Ghee – Contains trans fats, which increase the risk of heart disease.
(2) Palm Oil (excessive use) – High in saturated fats, which may raise LDL (bad) cholesterol.
(3) Repeatedly heated or reused oil – Produces harmful compounds that can cause inflammation and other health issues.
How much oil should one consume in a day?
Recommended intake:
(1) For an average adult: 2 to 3 teaspoons (10 to 15 ml) per day of visible fat/oil is sufficient.
This includes oil used for cooking, frying, or dressing food.
What health problems can happen due to excess oil consumption?
Eating too much oil, especially unhealthy ones, can lead to:
(1) Obesity
(2) Heart disease
(3) High cholesterol
(4) Diabetes
(5) High blood pressure
(6) Fatty liver
(7) Digestive issues like acidity or bloating
Who should be especially cautious about oil intake?
People who should be careful:
(1) Heart patients
(2) Diabetics
(3) People with high cholesterol or high blood pressure
(4) Overweight or obese individuals
(5) People with liver problems
(6) Elderly people
(5) Those with sedentary lifestyles
Oil Consumption & Health Summary Table
Category Details
Healthy Oils - Olive oil
- Mustard oil
- Groundnut oil
- Canola oil
- Sunflower oil (limited)
- Coconut oil (limited)
Unhealthy Oils - Vanaspati / Hydrogenated oils (trans fat)
- Excess palm oil
- Reused cooking oil
Daily Recommended Quantity 2 to 3 teaspoons (10 to 15 ml) per day (visible fat)
Diseases from Excess Use - Obesity
- Heart disease
- High cholesterol
- Diabetes
- Fatty liver
- Blood pressure problems
Who Should Be Cautious - Heart patients
- Diabetics
- People with high BP/cholesterol
- Overweight/obese individuals
- Elderly people
- People with liver issues
- Low-activity lifestyle
