17. Oils and Fats

Fat	Virya	Dosha	Smoke point (approx.)	Best use	Note
Ghee	Cooling	↓V ↓P	~250 °C	Tadka, rice, sweets, golden milk	Measured: 2–3 tsp/day
Sesame oil (cold-pressed)	Heating	↓V	~210 °C	Winter cooking, abhyanga, oil pulling	The best oil for Vata
Mustard oil	Heating	↓K ↓V	~250 °C	North-Indian sabzis	Heat to smoking, cool slightly, then use
Coconut oil	Cooling	↓P ↓V	~175 °C (virgin)	Kerala dishes, raw drizzle	Saturated — moderate
Groundnut oil	Heating (mild)	↓V	~230 °C	General cooking	Neutral flavour
Sunflower / rice-bran	Neutral	—	~230 °C	General cooking	Rotate oils for a balance of fatty acids

Fat for the 55+ guest — the house numbers

Total visible fat (all oils and ghee) ≈ 20–25 g per day.
Of which ghee 10–15 g (2–3 tsp), spread across meals as the Vata plan recommends.
No deep-frying in daily menus; festival fried items in token portions or baked versions.
Never reuse frying oil; never heat oil until it smokes repeatedly.
Guests with high cholesterol, heart disease or gall-bladder problems follow their doctor's fat limit.