Excessive Cooking Oil Consumption Can Harm Heart Health, Experts Warn
Islamabad (Qudrat Daily): Cooking oil is a staple in most households, used to prepare vegetables, meat, fried foods, and curries to enhance taste and aroma. However, medical experts have warned that excessive use of cooking oil can pose serious risks to heart and overall health.
While oil helps in evenly cooking food and improving flavor, overconsumption may lead to various health issues, particularly cardiovascular diseases. Rising cases of heart attacks and heart-related illnesses have raised concerns among health professionals.
**How Much Oil is Safe?**
Experts say the daily requirement of cooking oil depends on age, weight, physical activity, and general health. For a healthy adult, approximately **two tablespoons (25–30 ml) per day** is considered sufficient, with a **weekly intake of 150–170 ml**. This recommendation applies only to oil used in cooking, not fried foods, bakery products, or processed foods, which already contain high amounts of fat.
**Why Excess Oil is Harmful**
Overconsumption of cooking oil can increase bad cholesterol (LDL), leading to arterial blockages, heart attacks, and strokes. It also raises the risk of obesity, abdominal fat, high blood pressure, and diabetes. Once fat accumulates in the body, it becomes extremely difficult to reduce.
**Which Cooking Oils Are Better?**
Experts recommend using a variety of oils rather than relying on a single type. Heart-friendly oils include:
* **Olive oil**
* **Mustard oil**
* **Peanut oil**
* **Sunflower oil**
* **Soybean oil**
These oils contain **monounsaturated fats and omega-3 fatty acids**, which are beneficial for cardiovascular health. Cold-pressed oils are preferred, while oils high in trans fats should be avoided.
**What About Ghee?**
Ghee does not need to be completely eliminated but should be used occasionally and in limited quantities.
Experts emphasize moderation and variety in cooking oil use to maintain a healthy heart and prevent long-term health complications.
