The important factor about fat is that the quantity of fats in foods should be limited to less than 30% of total calories consumed. Reducing the quantity of total fat in your diet to less than 30% of total calories helps in reducing cholesterol levels.
Which cooking medium or oil to use? Research has shown that oils like groundnut, soyabean and canola are good as cooking media and are beneficial, if used in limited quantities. It is not advisable to completely stop saturated fats like butter and ghee. Use of ghee in food should be restricted to one or two teaspoonfuls per day. Consulting a dietician is advisable.