Still using refined oils? Cardiologist warns they can ‘be like a poison’ in the long run; shares healthier alternativesPublished on: Aug 24, 2026, 17:29:17 IST

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Long-term use of refined oils have been linked to multiple health issues. Dr Chopra shares healthier alternatives that can be used for everyday cooking.

Refined cooking oils have become a hot topic in the wellness world, with many experts debating whether this everyday staple belongs in our kitchens at all. Frequent consumption has been linked to concerns around inflammation, raised LDL cholesterol and an increased risk of heart disease and type 2 diabetes. But that doesn't mean you have to bid goodbye to cooking fats altogether – the trick may simply lie in choosing better, less processed options.

Dr Alok Chopra, founder-director and consultant cardiologist at Aashlok Hospital with more than 40 years of experience, is highlighting cooking oils and fats that he considers healthier alternatives to refined oils and suitable for everyday cooking. In an Instagram video shared on August 24, the cardiologist stresses, “Are you using refined oils? Immediately throw it away. It's going to hurt your mitochondria and in the long run turns out to be like a poison. Refined oils aren’t your only option. Choose natural, minimally processed fats that suit your body and lifestyle.”

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A post shared by Alok Chopra (@dralokchopra)

The “big daddy” of cooking oils

According to Dr Chopra, the “big daddy” of cooking oils is ghee. A staple in Indian kitchens for centuries, ghee is a versatile cooking fat that can be part of a healthy diet when consumed in moderation. It provides fat-soluble vitamins such as A, D, E and K, while also containing butyrate, a short-chain fatty acid associated with gut health and digestion. Since the milk solids are removed during its preparation, ghee contains negligible amounts of lactose and casein. However, despite its nutritional benefits, portion control remains key.

The cardiologist highlights, “The big daddy of oils is ghee. Now, ghee resonates with our DNA. It's a traditional staple that our bodies are well adapted to. Incorporate ghee in all forms of food and I personally consume a lot of ghee. Be smart about using it. Ghee can be heated up to 300 degrees. You can use it for frying and sauteing. It's something very good.”

Another option you can make at home

Dr Chopra recommends butter as the next-best option, but he is not referring to the processed, store-bought varieties commonly found on supermarket shelves. While butter may not offer the same benefits as ghee, he considers it a better choice for cooking than refined oils. The cardiologist recommends making butter at home, because it allows you to avoid unnecessary additives.

He explains, “You can also use butter. Butter is another fat which has been part of our diet for generations. It's a good option for cooking and adding flavour. Try to avoid the yellow butter in the market. Make the butter at home.”

Other alternatives for refined oils

Some of the other healthier cooking oils recommended by Dr Chopra include mustard oil and sesame oil. He explains, “Both of them are deeply rooted in our culinary traditions and because they resonate with our DNA, it is an excellent choice for cooking and has multiple health benefits.”

While these oils have long been staples of traditional Indian cooking, Dr Chopra also recommends a few less commonly used varieties that can make the cut when choosing a healthier cooking oil. These include olive oil, avocado oil and hemp oil.

The cardiologist highlights, “The other oils that we can use are mustard oil and sesame oil. Both of them are deeply rooted in our culinary traditions and because they resonate with our DNA, it is an excellent choice for cooking and has multiple health benefits. Olive oil is a great oil and offers numerous health benefits. It is a very powerful oil, but remember that the traditional oils like ghee, butter, mustard or sesame oil are more aligned with our genetic makeup. Avocado oil is also very good – a little expensive – as is hemp oil.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. .com has not independently verified the claims and does not endorse them.

Dr Alok Chopra is a renowned Delhi-based cardiologist with 40 years of experience. He completed his MBBS and postgraduate studies at Maulana Azad Medical College, New Delhi. He is also a member of the Royal College of Physicians, London. After completing his residency at GB Pant Hospital, New Delhi, he served as a lecturer in the Department of Cardiology at the Royal Postgraduate Medical School, Hammersmith Hospital, London. Dr Chopra specialises in diseases of the heart and circulatory system.

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