The Best Oils for Managing Cholesterol—And 3 Mistakes You’re Probably Making

Choosing the right cooking oil can help maintain healthy cholesterol levels. Oils high in unsaturated fats can lower LDL (“bad”) cholesterol and support heart health when used in place of saturated fats like coconut or palm oil.

Extra virgin olive oil is rich in monounsaturated fats that support heart health. “Oils high in monounsaturated and polyunsaturated fats can help raise HDL cholesterol while lowering LDL cholesterol,” says cardiologist Brett Sealove, MD, FACC, FAHA. Health.

It also contains antioxidant polyphenols that help protect blood vessels and reduce inflammation. These compounds can also help prevent oil from breaking down when heated.

Despite popular belief, extra virgin olive oil can be used for most homemade dishes. Typical stovetop temperatures are in the smoke point range of about 350 to 410 degrees Fahrenheit.

Best Uses:

• Dressings
• Sprinkle with vegetables
• Sauté
• Grilling

Like olive oil, avocado oil contains heart-healthy monounsaturated fats that support cholesterol balance and reduce LDL levels. Its mild flavor and high smoke point make it one of the most versatile and heart-healthy oils.

“Oils with higher smoke points help prevent oxidation and the formation of harmful byproducts during cooking,” said Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian. Health.

With a smoke point of up to around 520 degrees Fahrenheit, avocado oil is a reliable option for high-heat cooking.

Best Uses:

• Roasting vegetables
• Saute meats
• Grilling and cooking at high temperatures

Canola oil is low in saturated fat and contains a blend of monounsaturated fats and plant-based omega-3 fatty acids that support heart health.

Research shows that replacing saturated fats with oils like canola can help reduce LDL cholesterol and the risk of heart disease. Sealove recommends versatile oils like canola for everyday cooking because of their neutral flavor and moderate smoke point.

Best Uses:

• Sauté
• Pastry shop
• Everyday cooking

Soybean oil is one of the most affordable and widely used cooking oils. It contains polyunsaturated fats as well as alpha-linolenic acid (ALA), a plant-based omega-3 fat.

“Soybean oil is one of the few commonly used and affordable oils that contains a significant amount of alpha-linolenic acid (ALA), an essential fatty acid that can be converted to heart-healthy omega-3 fatty acids in the body,” said Joan Salge Blake, EdD, RDN, LDN, FAND, registered dietitian and professor of nutrition at Boston University. Health.

Evidence suggests that consuming about 1.5 tablespoons of soybean oil daily may reduce the risk of coronary heart disease.

Best Uses:

• Stir-fried
• Pastry shop
• Everyday cooking

Walnut oil provides alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health. Some studies suggest it may help reduce inflammation and provide protective effects against certain cancers.

Since walnut oil oxidizes easily when heated, it is best used in cold or low temperature applications.

Best Uses:

• Dressings
• Drizzle with cooked vegetables
• In dips

The type of fat in cooking oil can play a key role in cholesterol levels and heart health.

• Monounsaturated and polyunsaturated fats help reduce LDL cholesterol
• Omega-3 fats support heart health and reduce inflammation
• Saturated fats can raise LDL cholesterol
• Trans fats increase LDL and lower HDL cholesterol

“Saturated fats and trans fats have the opposite effect of healthy oils, increasing LDL cholesterol and, in the case of trans fats, reducing protective HDL,” Sealove said.

Certain oils can increase LDL cholesterol when used frequently because they are high in saturated or trans fats:

• Coconut oil
• Palm oil
• Butter
• Beef tallow
• Partially hydrogenated oils (trans fats)

According to Salge Blake, a common misconception is that all vegetable oils are good for the heart.

“Some consumers assume that all vegetable oils are good for the heart. This is not the case. Coconut oil contains the highest percentage of artery-clogging saturated fats, compared to other oils, even though it is sometimes touted on social media as being good for you.” she said.

The American Heart Association recommends limiting saturated fat to about 13 grams per day, and one tablespoon of coconut oil contains just over 11 grams.

Sealove said another mistake is using the same oil for every cooking method without considering its smoke point. He explained that unrefined oils like extra virgin olive oil are best for salad dressings and finishing, while refined oils are better for cooking at high temperatures.

“Using one oil for every cooking method or overheating it beyond its smoke point can destroy nutrients and create harmful compounds,” Sealove said. “Storing the oil in places that are too bright or too hot can also degrade its quality and health benefits,” he added.

For everyday cooking, Sealove recommends choosing oils with less than 4 grams of saturated fat per tablespoon and avoiding partially hydrogenated oils. Keeping a few healthy oils on hand helps match cooking methods and flavor needs.