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Crispy But Risky: How Cooking Oils and Lifestyle Habits Are Fueling Silent Heart Crisis among 40 per cent Indian adults: Cardiologists

From the sizzling street-side snacks of Chandni Chowk to the fragrant kitchens of Chennai, oil is at the heart of Indian cooking. It shapes the soul of biryanis, gives samosas their irresistible crunch, and adds that golden hue to every lovingly prepared paratha. But beneath this crisp, flavorful façade lies a terrifying truth—India’s culinary staple may be contributing to a deadly epidemic. A wave of cardiac emergencies is sweeping the nation, and experts warn that the oils we use every day could be the silent culprits.

India is facing a heart crisis like never before. The comforting clink of ladles in hot oil may be masking the sound of a nation’s health deteriorating. Doctors, researchers, and public health experts are sounding the alarm: it’s time to rethink what we’re cooking with—and how.

A NATION AT RISK: THE RISE OF A SILENT KILLER

In the span of just ten years, India has been grappling with a silent catastrophe—one that rarely dominates news cycles yet quietly steals countless lives. The Global Burden of Disease Report reveals a chilling trend: back in 2015, heart-related ailments accounted for 25 per cent of all deaths in the country. That number is now on a steep climb, expected to surpass 35 per cent by 2025.

But heart disease isn’t like a raging fever or a sudden infection. It doesn’t erupt—it seeps in. It lurks in the background of daily life, feeding on small, seemingly harmless habits: the walk you postpone, the greasy snack you reach for, the restless nights you shrug off. It builds over time, masked by routine, until the day it strikes, with no warning and, often, no second chance.

Dr. Rehan Iqbal, a leading cardiologist at AIIMS Delhi, shares, “We’re not just seeing heart disease in the elderly anymore. People in their 30s, even late 20s, are showing signs of blocked arteries, high cholesterol, and hypertension. And one of the biggest triggers? The cooking oil they use every single day.”

THE OIL WE TRUST: A DOUBLE-EDGED SWORD
Oil is essential. It carries flavors, conducts heat, and adds texture to our meals. But not all oils are created equal. While traditional Indian cooking relied on mustard, groundnut, and coconut oils in moderation, modern households are dominated by refined oils, pushed by marketing as ‘light,’ ‘cholesterol-free,’ or ‘heart-friendly.’ The reality? Many of them are anything but.

A WARNING FROM THE FRONTLINES OF HEART HEALTH
Dr. Meera Sharma, a senior cardiologist at Fortis Hospital, Mumbai, doesn’t mince words: “The oil you cook with every day might be killing you.”

She’s not being alarmist—she’s being realistic. According to recent clinical data, reused and highly refined oils are increasingly being linked to the rising burden of cardiovascular diseases in India. Combined with poor lifestyle habits, excessive stress, and lack of movement, our kitchens are becoming health minefields.

THE REUSE TRAP: THE DARK SIDE OF STREET FOOD
Reusing oil is a common practice across Indian households and eateries. The golden oil in your favourite jalebi or kachori may have been heated, cooled, and reused several times.

Each time oil is reheated, it undergoes a dangerous transformation. Its chemical structure breaks down, giving rise to toxic elements like trans fats and aldehydes—compounds that have been closely tied to cancer, hypertension, and severe damage to blood vessels. A 2023 investigation by the Indian Council of Medical Research revealed an unsettling truth: oil samples collected from popular street food vendors contained alarmingly high concentrations of these harmful substances.

And yet, the people most exposed to this silent threat are often the youngest and busiest among us. Children heading home from school, college students grabbing a quick bite, and office-goers chasing comfort in a plate of something fried—all unknowingly put their hearts at risk with each crispy mouthful. What tastes like a moment of joy today may quietly cost them their health tomorrow.

“Modern Indian diets have shifted away from traditional, balanced meals toward high-fat, high-sodium, and high-sugar alternatives. Cooking oils play a central role in this shift”

FOOD HABITS AND THE HEART: THE REAL COST OF CONVENIENCE
With urban lifestyles becoming increasingly sedentary, the food choices people make play a significantly larger role in their overall health. The rise of ultra-processed foods—chips, instant noodles, packaged snacks—coincides with a surge in obesity, hypertension, and insulin resistance.

“Earlier, meals were balanced. Today, it’s carb-heavy, deep-fried, and low on fiber,” says nutritionist Anjali Sen. “The typical Indian lunchbox has gone from chapati-sabzi to a butter-laden paratha with fried aloo and sugary chai.”

These shifts are not just cultural—they’re clinical. Processed and fried foods cause spikes in blood sugar, damage blood vessels, and accelerate fat buildup around the heart.

5 COOKING OILS YOU SHOULD AVOID ENTIRELY
Experts recommend steering clear of these oils:

  1. Palm Oil – High in saturated fats; increases LDL (bad cholesterol)
  2. Partially Hydrogenated Vegetable Oils – Loaded with artificial trans fats
  3. Refined Sunflower Oil – Can degrade at high temperatures, forming toxins
  4. Soybean Oil – Often genetically modified and high in omega-6, which can lead to inflammation
  5. Vanaspati Ghee – An old favorite but a modern heart enemy due to its high trans fat content

“These oils may enhance flavor and texture, but they do so at the cost of your arteries,” Dr. Sharma warns.

DIETARY FATS: FRIENDS AND FOES

Not all fats are villains. In fact, healthy fats can protect the heart. What matters is choosing the right kind:

  • Bad Fats: Trans fats, saturated fats from animal sources, and oxidized oils
  • Good Fats: Monounsaturated fats (found in olive, mustard, and avocado oil), omega-3 fatty acids (from flaxseeds, walnuts, and fatty fish)

A diet high in good fats improves HDL (good cholesterol), reduces LDL (bad cholesterol), and supports heart rhythm. The American Heart Association emphasizes replacing bad fats with unsaturated ones for long-term cardiovascular health.

THE GLOBAL BURDEN OF CARDIOVASCULAR DISEASES: 2015–2025
Cardiovascular disease isn’t just a medical concern—it’s the world’s most relentless killer. And in India, the danger is escalating at a heartbreaking pace. The Global Burden of Disease Study warns that by 2025, India could shoulder 35per cent of all heart disease-related deaths—an alarming leap from 25per cent recorded in 2015.

This isn’t just numbers on a chart—it’s families shattered, dreams cut short, lives gone too soon. The World Health Organization points to one of the most preventable culprits: our diets. What we put on our plates every day is silently shaping the fate of our hearts.

In urban India, where convenience often takes precedence over nutrition, packaged and fried foods dominate diets. The problem isn’t just what we eat, but what we cook it in.

FOOD CONSUMPTION AND ITS IMPACT ON CARDIOVASCULAR DISEASE
Modern Indian diets have shifted away from traditional, balanced meals toward high-fat, high-sodium, and high-sugar alternatives. Cooking oils play a central role in this shift.

Excessive consumption of refined oils disrupts lipid metabolism, raises blood triglycerides, and contributes to plaque buildup in arteries. A 2023 study published in the Journal of Clinical Nutrition found a 42 per cent increased risk of heart disease among individuals consuming over 30 grams of refined oil daily.

DIETARY FATS AND CARDIOVASCULAR DISEASE: NOT ALL FATS ARE EQUAL
Heart disease isn’t just a statistic—it’s the most persistent thief of life across the globe. And in India, the crisis is deepening by the day. According to the Lancet Global Burden of Disease study, the country is on track to account for a staggering 35 per cent of all cardiovascular-related deaths by 2025—a grim jump from 25 per cent in 2015.

These aren’t just data points. Each percentage is a son, a daughter, a parent—gone too soon. Behind this surge lies one of the most preventable factors: our diet. The World Health Organisation (WHO) has made it clear that what we choose to eat is one of the biggest influences on whether our hearts stay healthy or slowly fail us.

CHOOSING HEART-HEALTHY OILS FOR HOME COOKING
Instead of refined, high-saturation oils, consider switching to:

  • Extra Virgin Olive Oil – Rich in monounsaturated fats; anti-inflammatory
  • Canola Oil – Low in saturated fats and neutral in flavor
  • Mustard Oil – Contains omega-3 fatty acids, suitable for Indian cooking
  • Rice Bran Oil – Rich in oryzanol, known to lower cholesterol
  • Avocado Oil – Great for high-heat cooking; heart-friendly fats


Dr. Sharma notes: “Heart-healthy oils don’t just prevent disease—they actively support arterial health.”

OLIVE OIL AND HEART HEALTH — INSIGHTS FROM YALE SCHOOL OF MEDICINE

A powerful discovery from the Yale School of Medicine has breathed new meaning into one of the world’s oldest ingredients—olive oil. Their recent study found that individuals who incorporated olive oil into their daily diet as a staple saw a 30 per cent drop in the risk of major heart complications.

The secret? It’s not just what’s added, but what’s replaced. By trading in butter and refined oils for olive oil, participants exhibited stronger, more flexible blood vessels and a significant reduction in inflammation, the silent spark behind numerous heart conditions. In every golden spoonful, olive oil became more than a kitchen essential; it became a quiet guardian of the heart.

“Olive oil isn’t some passing Western trend,” emphasized lead researcher Dr. Andrew Goldstein. “It’s a centuries-old gift backed by modern science—a natural protector of the heart. Every drop doesn’t just nourish your body; it quietly guards it, acting as a daily dose of prevention served on your plate.”

HEART HEALTH TIPS: SMALL CHANGES, BIG IMPACT

Heart health isn’t just about what you avoid—it’s about what you embrace:

  • Cook with unsaturated, cold-pressed oils
  • Reduce fried food consumption
  • Check oil labels for trans fats and refining processes
  • Rotate oils to avoid excessive intake of one fat type
  • Don’t reuse oil more than once

“These tiny decisions add up,” Dr. Sharma says. “Think of every meal as either a step toward health or a step away from it.”

10 WORST HABITS FOR YOUR HEART

While oils and diet are major factors, your overall lifestyle completes the picture. Here are 10 habits that quietly damage your heart every day:

  1. Lack of physical activity
  2. Smoking and passive smoke exposure
  3. Excessive alcohol consumption
  4. High salt and sugar intake
  5. Chronic stress and anxiety
  6. Sleep deprivation
  7. Skipping regular health checkups
  8. Ignoring weight gain
  9. Sedentary work routines
  10. Over-reliance on processed foods

WALKING AWAY FROM DISEASE: THE POWER OF 10,000 STEPS
Sometimes, the most potent remedy doesn’t come from a pill bottle—but from the simple act of putting one foot in front of the other. Groundbreaking research published in JAMA Cardiology reveals that walking 10,000 steps a day can drastically cut the risk of heart disease, even for those who spend most of their day sitting.

This humble habit does more than just move the body. It fuels circulation, burns away stubborn fat, calms stress, and lifts the spirit—all quietly strengthening the heart with every step. “Walking might just be the most underrated medicine we have,” says Dr. Sharma. “It’s free, it’s healing, and it’s always within reach.”

SMALL CHANGES, LIFESAVING RESULTS
India’s heart crisis won’t be solved overnight, but change begins with awareness. Here are some heart-smart tips:

  • Switch to unrefined, cold-pressed oils
  • Limit fried and processed food
  • Read oil labels—watch for trans fats and “hydrogenated” keywords
  • Rotate cooking oils to maintain balance
  • Walk more, sit less
  • Manage stress through yoga or meditation
  • Get regular cholesterol and blood pressure checkups

CALL FOR CONSCIOUS COOKING
Food is culture, emotion, and memory—but it is also biology. The choices made in our kitchens have a ripple effect on our hospitals. The cooking oil you buy, the snacks you reach for, and the steps you take each day can either save your life or silently steal it away.

The good news? You hold the power. The next time you reach for that bottle of oil, pause. Ask what it’s made of, how it’s refined, and what it will do to your body in the long run.

In a world obsessed with taste, let’s also start choosing life. Let every meal be a celebration—not just of flavor, but of health.

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