Nowadays people have become alert about diet given the increasing cases of heart diseases. But do you know that your cooking oil can also become one of the reasons for the increase in heart disease? However, cooking oil not only enhances the taste of food. Rather, its use also increases the nutritional value of your food. But for this, it is necessary to choose the cooking oil very carefully. These days there are so many types of cooking oil in the market that we do not understand which oil will be good for us and which is bad. In such a situation, today we are going to tell you some tips, with the help of which you will be able to choose healthy cooking oil. Let's know about them...

Check the Label Before Buying
Whenever you go to buy cooking oil, first read its label carefully. We are saying this because some people buy cooking oil without reading the label but it is wrong to do so. Some companies give information about ingredients and purity, etc. mixed in cooking oil in very small letters on the packet itself, so always buy cooking oil after reading the label.

Smoke point
The smoke point of a floor is the one at which it starts to burn when heated and degrades. This is not good for the body. In such a situation, oil should be bought keeping in mind this point as well. For example, if you have to fry things, then oil with a high smoke point will be best for this.

High Omega-3 Fights Inflammation
Omega-3s fight inflammation and help maintain blood cholesterol levels, both of which are important factors in heart disease. Omega-3 is commonly found in seafood; If you are a vegetarian, then it becomes even more important for you to use cooking oil rich in omega-3, otherwise, you are at risk of omega-3 deficiency.

The Right Ratio of Omega-6 to Omega-3
According to the Indian Council of Medical Research, an omega-6 to omega-3 ratio between 5 and 10 is ideal for cooking oil consumption. This ratio has been declared as an important criterion for buying cooking oil. High omega-3s in the right proportions can help maintain overall heart health.

Trans fat information
Whenever you buy cooking oil from the market, do check that the amount of trans fat is written in it. If not given then don't buy. Always check that the oil bottle has zero trans fat written on it. Apart from this, nonhydrogenated and non-PHVO (PHVO) should also be written on the packet. Also, check whether the quantity of Gamma Original is given or not. It works to reduce bad cholesterol and increase good cholesterol.

Do not buy cooking oil in excess
Many people buy cooking oil in large quantities at one go for convenience and savings, but it is wrong to do so. Even cooking oil has an expiry date. Once the seal is opened, the cooking oil should be used within two to three months. Keep in mind that when cooking oils start to go bad, their flavor and color change.

Don't be fooled by offers
Many times the company sells products whose expiry date is near the offer. In this case, while buying, do check that the bottle of oil is not more than one year old. Do not buy at all if the expiry date is near.

How to use oil in cooking
Olive oil, canola oil, mustard oil, soybean, sunflower, safer, and rice bran oil are considered good for cooking. You should mix one spoon of desi ghee, one spoon of mustard oil, and one spoon of sunflower oil while cooking. The new form of this is the blended oil available in the market nowadays.