Oil-free cooking ke fayde,- Benefits of oil-free cooking

Excessive use of oil increases the chance of cardiovascular disease. For good heart health It is very important to stop using oil in food. Know how cooking without oil helps care for your heart. (What is oil-free cooking and its benefits)

To keep the heart strong People turn to different types of diet and exercise. But most people avoid kitchen oils. Prolonged use of the same type of oil and repeated use of the same type of oil Frying food increases the risk of heart problems. Excessive use of oil increases the chance of cardiovascular disease. For good heart health It is very important to stop using oil in food. Know how cooking without oil helps care for your heart. (What is oil-free cooking and its benefits)


Sprinkling with oil is an ancient method of cooking.

Oil is often used to fry spices in beans or vegetables. Spices such as turmeric, onions or garlic are eaten raw. or add on top It will spoil the taste of the food. Oil is especially used in Indian kitchens to cook food and serve it better. Excessive use of the oil should be avoided to avoid the risk of heart problems.

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How to use cooking oil
No matter what type of oil Should be used in limited quantities. If using any oil In large quantities, it will definitely have a negative effect on the body. Adobe stock photo

Understand what’s in your cooking oil.

According to research from Michigan State University Cooking oils are prepared from plants, animals, or synthetic compounds. They are used for frying, baking, and cooking. There are three types of fats found in cooking oils. Triacylglycerols such as triglycerides, phospholipids, and sterols are found in oils.

Vegetable oils used for cooking are often made from fruits or plants such as olives, coconuts, avocados, soybeans, sunflowers, or peanuts, while butter, lard, and tallow are used in animal oils. Used to transfer heat in cooking methods. Whether it’s baking, grilling, or frying, oil is used to add flavor to food.

Why is cooking oil harmful to heart health?

In this regard, Dr Vanita Arora, Associate Cardiologist, Indraprastha Apollo Hospital, New Delhi, said that the oil should be used in small amounts to avoid heart problems. Regular consumption of cooking oil causes the accumulation of unhealthy fats in the body. This increases the level of trans fats in the body. They become solid at room temperature. Foods found in it, such as butter, palm oil, coconut oil, cheese, and red meat, are high in saturated fat. Consuming too much saturated fat in the diet increases cholesterol levels in arteries, such as atherosclerosis. This increases the chance of heart disease.

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According to the National Institutes of Health Reducing saturated fat intake for about two years reduces the risk of heart problems by 21 percent. Research has found that repeatedly using the same type of oil to fry food. It increases the levels of all polar compounds. Because of this, the possibility of blockages in the arteries increases.

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According to a study by Science Direct, consuming oil creates free radicals. Because of this, the risk of cholesterol Triglycerides and high blood pressure Endothelial dysfunction And thus blood vessel inflammation increases in the body. Because of this, atherosclerotic plaque begins to form in the arteries.

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Today we will tell you through this article how to prepare food that uses little or no oil. (Cooking food using less oil) Image Shutterstock

What is oil-free cooking?

Most people use oil to enhance the flavor of food. While talking with the Healthshots team about this Apollo Hospitals Navi Mumbai Clinical Nutritionist Varsha Gore contributed this information. They say that excess oil in the body causes cholesterol, cancer, fatty liver, diabetes, and many other health problems. Excess oil is seen to increase excess calories. Using no more than 3 teaspoons of oil i.e. 15 grams of oil per day keeps the body healthy. People with heart problems need to reduce their oil intake.


How does oil-free cooking benefit heart health?

1. Free yourself from heart problems

Zero oil reduces the amount of fat in the body. This helps alleviate problems such as heart attacks and chest pain. and stroke Using the oil increases triglyceride levels in the body. which increases fat accumulation in the heart Cooking without oil reduces the amount of saturated fat and trans fat in the body. This helps in solving problems related to the heart. The body is also protected from the dangers of high cholesterol.

2. Reduce cholesterol levels

To keep the heart strong Lowering your cholesterol levels is very important. In this situation By cooking food using zero oil, not only are the calorie intake reduced, but the amount of cholesterol in the body is also reduced. Switching to oil-free cooking is especially beneficial for improving heart health. This reduces the risk of blockages in the body.

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3. Useful in losing weight

The body gets calories because the oil does not enter the bloodstream. 1 gram contains 9 calories and 45 calories in 1 teaspoon. Stopping its use helps in weight loss. due to lack of oil in food The problem of weight gain is thus eliminated and a healthy weight is maintained in the body.

Cooking without oil is beneficial for weight loss.
due to lack of oil in food The problem of weight gain is thus eliminated and a healthy weight is maintained in the body. Image – Adobe Stock

4. Improves the taste of food

By adopting a cooking style that does not use oil. The body will receive adequate nutrients. Because of this, the taste buds begin to feel the natural flavor of the vegetables. In addition, the dangers to the body from oily foods can be avoided. Besides vegetables Also avoid adding oil to salads. This increases the taste of food and reduces health risks.

Follow these steps to cook oil-free food.

First, use a non-flammable cookware and heat it on low heat. When it’s a little hot, add the vegetables.

Now add half a cup of water and cook. And you can also add vinegar as needed.

Cover the container and cook. And after cooking for a while You can add spices according to your taste.

You can prepare any type of one-pot meal including soup, stew, porridge, khichdi without using cooking oil.

After the food is ready You can add flavor with herbs and then serve.

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