It is important to understand the role of oils in our daily diet, hidden sources of unhealthy fats and how to avoid them, says Dr Varun Bansal, Senior Consultant Cardiac Surgeon, Indraprastha Apollo Hospitals
New Delhi, 31 May, 2026 – India is witnessing a sharp rise in heart disease, and what we eat, especially the fats we consume, is a key part of the story.Fats are not the enemy. In fact, they are essential. They provide energy, support cell function and help absorb vital nutrients. The real issue lies in the type of fats we choose and how we use them in our daily cooking.
Dr Varun Bansal, Senior Consultant Cardiac Surgeon, Indraprastha Apollo Hospitals says “Modern nutrition makes one pointabsolutely clear: when it comes to fats, quality matters more than quantity.Oils differ widely in how they impact our health. Those rich in unsaturated fats, such as olive oil and mustard oil, support heart health and improve lipid balance. Palm oil presents a more distinct picture. With a balanced mix of saturated and unsaturated fats, it behaves very differently from trans fats and heavily processed saturated fats.The ICMR dietary guidelines suggest that all edible oils are safe when consumed as part of a balanced diet,recommending a variety of oils to ensure a balanced intake of fatty acids. The guidelines also underline the benefits of lesser-known antioxidants such as tocotrienols, found abundantly in palm oil, which may help reduce blood cholesterol levels while offering additional protective benefits.”
On the other hand, traditional fats such as ghee and coconut oil, though culturally significant and widely used, should be consumed mindfully, as their effects on cholesterol can vary depending on overall diet and lifestyle.
It’s Not the Oil. It’s What You Do With It.Even the healthiest oil can turn harmful if used incorrectly.High-heat cooking, repeated frying or reheating oils can break them down, leading to the formation of trans fats, free radicals and other toxic compounds. This is especially common in commercial cooking and street food, where oil quality and repeated use are often unclear. In many cases, the damage lies not in the oil itself, but in the way it is used.
An even bigger, and often overlooked, concern is the presence of hidden unhealthy fats.Ultra-processed foods such as packaged snacks, baked goods, instant meals and fast food are major sources of trans fats, often due to the use of partially hydrogenated oils. These silent contributors can significantly increase cardiovascular risk and often escape attention because they are not visible in the food we eat.
“Improving heart health does not require extreme diets. It requires smarter choices.Using a mix of oils can help create a better balance of fats in the diet. Limiting processed and fried foods, avoiding the reuse of cooking oil, understanding the science and nutritive value of oils rather than relying on influencer-led trends and reading food labels carefully can go a long way in reducing unhealthy fat intake. Similarly, choosing healthier cooking methods such as steaming, sautéing or baking instead of deep-frying can make a meaningful difference over time”, adds Dr. Bansal.
No single nutrient is harmful on its own. Excess is the real problem. Whether it is fats, sugars or carbohydrates, balance remains the cornerstone of good health. Pairing mindful eating with regular exercise, routine health checkups and early risk detection creates a powerful formula to combat heart disease and protect long-term well-being.
So, the bottom line is that heart health begins in the kitchen.By choosing the right fats, using them wisely and staying informed about hidden risks, we can take meaningful steps towards reversing India’s growing cardiovascular burden.
