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New Delhi .Cooking oil is an important part of our daily diet and it is directly to the amount and type of fat received by the body. In such a situation, instead of consuming too much of the same type of oil for a long time, it is better to include healthy fats from different sources in the diet in balanced quantities. Many things are often said about refined oil, but it is not right to consider any oil completely harmful just on the basis of being refined. The quality of the oil, the fatty acids present in it, the quantity used and the method of cooking are equally important.

For heart health, experts generally recommend prioritizing fat sources that are relatively high in unsaturated fats. Along with this, it is also important to pay attention to the amount of total calories and saturated fat. Even healthy options can lead to excess calories if the diet includes too much oil, ghee or butter. Therefore, it is important to use any oil in limited quantities.

Ghee has been used in Indian kitchens for a long time. Some fat soluble vitamins and compounds like butyrate are found in it. However, ghee also has a high amount of saturated fat, so it is better to take it in limited quantities. Especially people who have cholesterol or heart risk, should decide on fat intake according to their individual needs.

Mustard oil is also a traditional part of Indian cuisine. Monounsaturated and polyunsaturated fatty acids are found in it. Alpha-linolenic acid is also present in it. Mustard oil can be used in limited quantities in general cooking. Due to its strong aroma and taste, it is especially preferred in many traditional dishes.

Olive oil is also counted among the sources of heart-friendly fats. It mainly contains monounsaturated fat and antioxidant compounds are also present in it. It can be used in salads, light cooking and many other dishes. However, it is not advisable to take olive oil in unlimited quantities, because every oil has very high calories.

Sesame oil can also be a useful option. It contains many natural compounds including unsaturated fats and has been used for a long time in Indian and Asian cuisine. Its limited use in food can diversify the source of fat along with taste.

Butter can also be consumed in limited quantities, but due to the high saturated fat content in it, consuming it in large quantities daily is not considered appropriate for heart health. The most important thing is that changing the oil alone does not keep the heart healthy. A balanced diet, adequate physical activity, weight control, abstinence from smoking and regular monitoring of blood pressure and cholesterol are also very important. Therefore, instead of suddenly stopping refined oil completely, it is a more practical way to pay attention to both the quality and quantity of fat used in your diet.