While India’s culinary heritage is celebrated worldwide for its spices and flavors, experts now warn that the country’s everyday cooking habits may be quietly fueling a national health crisis. As rates of heart disease and high cholesterol continue to rise across urban and rural populations, nutritionists are turning their attention to how Indians are cooking—not just what they’re cooking.
The Heat That Hurts
At the center of the concern is a widespread reliance on cooking practices that involve overheating oils, deep-frying, and the repeated reuse of oil. “When oils are heated past their smoke point, they break down and release harmful compounds,” says Dr. Ritu Sharma, a Delhi-based clinical nutritionist. “These oxidized fats contribute directly to increased LDL cholesterol and lower HDL—the bad and good cholesterols, respectively.”
This issue is compounded in households and street food stalls where the same batch of oil is reused multiple times for frying. Repeatedly heating oil leads to the formation of trans fats, known for their devastating effects on cardiovascular health.
Good Ingredients, Misused
The irony is stark: India’s traditional pantry is rich in cholesterol-friendly ingredients—garlic, turmeric, fenugreek (methi), curry leaves, and fiber-rich vegetables—but the method of preparation often negates their benefits.
“What’s on the plate might look healthy, but if it’s deep-fried in reused sunflower oil, it’s doing more harm than good,” says Dr. Kiran Gupta, a Mumbai-based cardiologist. The problem lies not just in festive indulgences but in daily staples—pakoras, puris, stuffed parathas—all frequently made with overheated or saturated fats.
Rethinking the Recipe
Doctors and public health experts are urging Indian households to adopt simple changes:
- Use oils high in monounsaturated (MUFA) and polyunsaturated (PUFA) fats, like mustard, rice bran, or olive oil.
- Avoid overheating oil; turn off the flame before it begins to smoke.
- Shift toward steaming, grilling, or sautéing instead of deep-frying.
- Limit consumption of packaged and processed foods that contain hidden trans fats.
- Include natural cholesterol-lowering foods like nuts, oats, garlic, and okra in everyday meals.
Some Indian ingredients, such as pecans, have also been shown to support LDL reduction and promote overall heart health.
The Bigger Picture
India is facing an unprecedented spike in lifestyle-related diseases. According to the Indian Council of Medical Research, nearly one in three urban Indians now has high cholesterol, with many cases going undiagnosed until a major cardiac event occurs.
“This is not just a kitchen issue—it’s a national health concern,” says Dr. Asha Mehta, a preventive medicine specialist. “Small changes in cooking methods can lead to significant reductions in heart disease risk.”
As India continues to modernize its healthcare systems, experts argue that the country must also modernize its culinary mindset. The challenge is not to abandon beloved dishes, but to prepare them in ways that protect the heart as much as they satisfy the palate.
