Fats and Oils

Reduce fat intake and maintain it’s quality

Foods in general have two types of fats. They are-

  • Visible fats
  • Invisible fats

Visible fats

This category includes oils/fats. Normally fats are solid and oils are liquid at room temperature. Fats/ oils can be obtained through various sources such as-

  1. Fats/Oils from the vegetable sources- all the vegetable oils and hydrogenated vegetable oils (dalda and vanaspati)
  2. Fats from animal sources-Cream, butter and ghee.
  3. Fish oils-Shark and cod liver oils.

Invisible fats

They are integral part of foods and invisible in nature. Almost all the foods contain some amount of fats/oils.

Know more about fats/oils

What is the recommended (daily) intake of fats?

Diets providing more than 30% calories from fat increases the risk of atherosclerosis, a condition in which fatty materials along with some fibrous tissues gradually get deposited in the inner layer of arteries.

To maintain this limit, visible fat intake (in the form of cooking oil, ghee, butter) should be restricted to 4 tsp a day, especially in individuals who are exposed to other risk factors of atherosclerosis.

Step I and Step II diets are generally recommended for heart patients, depending on the extent of the problem. In Step I diet 8-10 % of total calories come from saturated fatty acids and daily cholesterol intake is limited to less than 300 mg/day.

Whereas in Step II diet, less than 7 % of calories should come from saturated fatty acids and cholesterol intake is limited to less than 200 mg/day.

Which type of fats/oils should be used?

Different types of oils which can be used are-

  • Use groundnut, ricebran or sesame oil.
  • Use safflower, sunflower, cottonseed or corn oil along with palm oil.
  • Use any of the above mentioned oil with mustard or soybean oil.