Cooking oil is a staple in daily meal preparation, but health experts are warning that excessive use can lead to serious health risks.
According to specialists, while oil enhances the taste and aroma of food and makes cooking easier, overconsumption can contribute to a range of health problems—particularly cardiovascular diseases. The rising incidence of heart attacks and related conditions in recent years has further heightened these concerns.
Experts explain that the appropriate amount of oil varies depending on an individual’s weight, age, and lifestyle. However, as a general guideline, a healthy person should limit daily intake to about two tablespoons, or roughly 25–30 milliliters.
On a weekly basis, this translates to approximately 150–170 milliliters of oil used specifically for cooking. This recommendation does not include additional sources such as fried foods or processed items, which can significantly increase overall fat consumption.
Excessive oil intake can raise levels of “bad” cholesterol, increasing the risk of artery blockage, heart attacks, and strokes. It is also linked to obesity, abdominal fat, high blood pressure, and conditions like Type 2 Diabetes. Once excess fat accumulates in the body, it becomes difficult to reduce.
Health professionals advise against relying on a single type of oil. Instead, they recommend using a balanced mix of healthier options such as olive oil, mustard oil, peanut oil, sunflower oil, and soybean oil, as these contain fats considered beneficial for heart health.
They also emphasize choosing cold-pressed oils and avoiding those high in trans fats. As for ghee, experts say it does not need to be eliminated entirely but should be consumed sparingly and only occasionally to minimize health risks.
