• Food of plant origin contains no cholesterol. Only animal foods have cholesterol, therefore, all oils which are of plant origin will have zero cholesterol while animal fat like Desi Ghee (cow or buffalo) will have cholesterol.
  • A saturated fat will be solid at room temperature, while the fat, which is unsaturated will be liquid at room temperature. All plant oils, therefore, will be unsaturated and desi ghee, butter will be saturated. When an unsaturated liquid oil is hydrogenated, it becomes hydrogenated oil, solid at room temperature and therefore, will be saturated.
  • Unsaturated oils can be polyunsaturated or monounsaturated. Polyunsaturated oils will oxidize on heating and may not be suitable for reuse. Monounsaturated oils are heat stable and the oils can be reused after frying or boiling.
  • Omega-3 fatty acids in unsaturated oils are the key for cardiovascular prevention. The N3:N6 ratio is the one which classifies various oils. More N3 means more omega-3 fatty acids.
  • When choosing unsaturated oils, a blend of oils is better than single oil and, if one oil has to be used, then it is preferred to be monounsaturated. A single oil if used should be mustard oil, groundnut oil or olive oil. A study has shown that Mediterranean diet, which involves consumption of pure virgin olive oil in adequate amount, can cause regression of heart diseases. Virgin olive oil has also been shown to dissolve gallbladder stones. There are blends of oils available, which are a mix of poly and monounsaturated oils and if they have more N3:N6 ratio, they can be consumed from healthy point of view.
  • Trans fats are the biggest culprit (hydrogenated oils). Saturated fats increase LDL cholesterol while trans fats increase LDL cholesterol and simultaneously reduce HDL cholesterol. It is better to consume desi ghee than vanaspati ghee.
  • Moderation and variety is the answer. One should not consume more than ½ kg of ghee, oil, butter in a month, which means 3 teaspoonfuls in a day.
  • One should not re-fry or deep fry food articles. One should use non-stick pans for reducing the amount of oil in cooking. The smaller pieces of vegetables you cut while cooking, the more will be available surface area and more will be oil consumption. One should boil the vegetables and cook them to reduce the amount of oil required for cooking.
  • There are some medicines available such as lipase inhibitors, called cheating drugs, which do not allow fat to be absorbed if taken in excess in parties. As per naturopathy, consuming a glass of water with lemon after half an hour of eating food may help in washing off the fat lined on the intestinal lining.
  • A 1% rise in bad cholesterol increases the chances of heart attack by 2% and 1% reduction in good HDL cholesterol reduces the chances of heart attack by 3%.