You may be very specific about your diet and exercise regime, but you may be at risk of heart-related diseases. Yes, ladies, good food choices are not just limited to eating fruits and veggies. T hat means that all the nutrients, whether carbs, proteins, or fat, must be contained in your diet to a good extent.

There is a barrage of myths about what constitutes good fats now when it comes to fat. So, for your part, let's break it down: monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids are good for your heart and must be part of your diet. And that takes us to a topic about which most of us are perplexed: what is the most heart-friendly oil?

How do you know that your cooking oil is healthy?

About 20%of your diet needs to be met by fats. In that case, the kind of fat you eat is what really matters.

While the number of calories per tablespoon is the same in all cooking oils, the amount of healthy fat known as 'unsaturated' fat differs. Oils are safe for the heart with MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids) (Omega-3 PUFA in particular).

The heat causes the oil to break down when you cook at high temperatures and to create harmful chemicals such as peroxides and aldehydes. That's precisely why, when heated at high temperatures, oils with high levels of polyunsaturated fats such as flaxseed or sunflower oils are not recommended.

A combination of cooking oils such as olives, groundnuts, rice bran, mustard, and canola oil is suitable for use.

Olive oil, especially because it is high in MUFA, is the favorite of health freaks. They lower your risk of heart disease and keep your levels of cholesterol under control. There is also rice bran oil, which has a strong MUFA and PUFA balance. It has a nutty taste and works well even if you want your dishes to be grilled or sauteed!

When you use oil for salad dressings or sauces, there's not much to worry about, because you aren't heating the oil!

You must also adopt a heart-healthy diet plan, such as the Mediterranean diet, apart from selecting the right oil. High consumption of vegetables, fruits, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil are included. It also induces low meat and dairy food consumption.

Significant quantities of trans fats and sugar are present in refined and ready-to-eat foods and must be avoided. In addition, losing only five to 10 percent of your total body weight will help reduce plaque accumulation. For around 30 minutes a day, you must also get enough physical exercise to shed excess weight and stay safe and fit.

Think no more and follow these guidelines. A healthy heart is, after all, is a happy one!