Are Air Fryers Bad for High Cholesterol? What the Science Says

December 10, 2025 •

5 min read

While deep-fried foods are notoriously bad for cholesterol, air fryers reduce fat content by up to 80% compared to traditional frying. However, a growing concern raises questions: are air fryers bad for high cholesterol, or are they the healthier alternative they are marketed to be?

Quick Summary

Air frying is generally healthier than deep frying, as it dramatically cuts calorie and fat intake. However, at high temperatures, it can produce harmful Cholesterol Oxidation Products (COPs), especially in fatty fish. The health outcome largely depends on cooking methods and ingredient choices.

Key Points

Less Fat and Fewer Calories: Air frying is a proven method to drastically reduce fat and calorie intake compared to deep frying, which is beneficial for managing high cholesterol.
High Heat and COPs: When fatty animal products like fish are cooked at high temperatures in an air fryer, it can increase the formation of Cholesterol Oxidation Products (COPs), which are linked to heart disease.
Antioxidants Can Help: Adding antioxidant-rich herbs like parsley and chives has been shown to reduce COP formation during air frying.
The Ingredients Matter Most: An air fryer does not make processed or high-fat foods healthy. The nutritional value is determined by the raw ingredients chosen, and whole foods are always best.
Use Moderate Temperatures: Cooking at lower temperatures (e.g., under 180°C) can help minimize the formation of harmful compounds like COPs and acrylamide.
Diversify Your Cooking: For the best heart health, rely on a variety of cooking methods, including steaming and baking, and don't depend solely on air frying.

The Air Fryer Advantage: Reducing Fat and Calories

For decades, deep frying has been a cornerstone of comfort food preparation, delivering crispy textures and rich flavors. Yet, the health consequences, particularly concerning high cholesterol, are well-documented. Submerging food in hot oil results in high fat and calorie content, which can significantly raise harmful LDL cholesterol and contribute to weight gain and heart disease.

This is where the air fryer presents a clear advantage. Instead of oil, it circulates hot air to achieve a similar crisp, mimicking the effect of deep frying with a fraction of the oil. Many recipes require only a teaspoon or two of oil, leading to a substantial reduction in both fat and calorie intake. A study found that air-fried French fries had up to 75% less fat than their deep-fried counterparts. This reduction in fat is a significant benefit for anyone managing high cholesterol and looking to improve heart health.

The Air Fryer Caveat: The Risk of COPs

While the reduction in added oil is a major plus, the air fryer isn't without its potential downsides, particularly regarding high cholesterol. Research has identified a concern known as Cholesterol Oxidation Products, or COPs. COPs are formed when the cholesterol in foods, especially animal products, breaks down under high heat and oxygen.

A key study highlighted a potential issue with air frying fatty fish. Researchers found that air frying sardines at high temperatures (above 180°C) increased the levels of COPs while simultaneously decreasing the heart-healthy omega-3 fatty acids. COPs are known to be more harmful to arterial cells than pure cholesterol and are linked to inflammation and the development of atherosclerosis, a major risk factor for heart disease. This suggests that for certain high-cholesterol foods, air frying at high temperatures may introduce a different type of risk.

How to Minimize Risk When Air Frying

Fortunately, the formation of COPs is not an inevitable outcome of air frying. By adjusting your cooking habits and being mindful of your ingredients, you can maximize the benefits and minimize the risks, even with a high cholesterol diet.

Use Antioxidant-Rich Herbs

Research has shown that adding certain herbs with antioxidant properties can significantly inhibit the formation of COPs during the air frying process.

Parsley and Chives: The study on air-fried sardines found that adding fresh parsley and chives acted as a protective agent against lipid oxidation.
Garlic and Onion: These powerful antioxidants can also help protect foods from high-heat damage and add flavor without extra sodium.

Cook at Lower Temperatures

High temperatures accelerate the oxidation process. While air fryers are capable of reaching high heats, many recipes can be adjusted to a lower temperature setting for a longer cook time. One study found that cooking fish at lower temperatures (below 160°C) produced significantly fewer COPs.

Choose Leaner Proteins

When air frying, opt for leaner protein sources. Instead of fattier cuts of meat or salmon, try:

Cod
Haddock
Chicken breast (skinless)
Tofu
Vegetables

These foods contain less cholesterol inherently and are less prone to producing COPs when air fried. When cooking fattier proteins, use the antioxidant herb technique and moderate temperature settings.

Avoid Processed Foods

An air fryer does not make processed, pre-packaged foods healthy. Items like frozen french fries, chicken nuggets, or breaded snacks often contain unhealthy oils, sodium, and trans fats, which contribute to high cholesterol regardless of the cooking method. Use your air fryer to prepare whole, unprocessed foods instead.

Air Frying vs. Other Healthy Cooking Methods

It's useful to compare air frying to other common cooking techniques to understand its place in a heart-healthy diet.


Feature	Air Frying	Deep Frying	Baking/Roasting	Steaming
Oil Used	Minimal (1-2 teaspoons)	Submerged in large amounts	Minimal to moderate	None
Fat Content	Significantly lower	Very high due to oil absorption	Lower, depending on added fat	None
Calorie Count	Lower	Very high	Lower	Very low
Crispiness	High	Very high	Moderate	None
COPs Risk	Moderate (at high heat, for high-cholesterol foods)	High	Lower	None
Nutrient Retention	Good	Poor	Moderate	Best (for heat-sensitive nutrients)

Incorporating Air Frying into a Healthy Lifestyle

For individuals with high cholesterol, the air fryer can be a valuable tool when used correctly and in moderation. It offers a way to enjoy crispy foods without the excessive fat and calories associated with traditional frying. The key is to make smart choices about what you cook and how you cook it.

Tips for healthy air frying:

Focus on Whole Foods: Prioritize air frying vegetables, lean meats, and homemade snacks over processed alternatives.
Use Healthy Oils Sparingly: If a recipe calls for oil, use a heart-healthy option like olive or avocado oil in a light spritz.
Add Flavor with Herbs and Spices: Enhance taste with antioxidant-rich seasonings instead of relying on heavy fats or sauces.
Vary Your Cooking Methods: Do not rely solely on your air fryer. Incorporate steaming, baking, and grilling to achieve a balanced and nutritious diet.

By following these practices, the air fryer can support, rather than hinder, a heart-healthy lifestyle. It is a tool, and like any tool, its health impact is determined by the operator's choices.

Conclusion: Navigating Air Frying with High Cholesterol

Ultimately, whether air fryers are bad for high cholesterol is a nuanced question with no simple 'yes' or 'no' answer. Air frying is unquestionably healthier than deep frying, providing a low-fat, low-calorie alternative that significantly benefits heart health by reducing the intake of saturated and trans fats. However, a legitimate concern exists regarding the formation of Cholesterol Oxidation Products (COPs) when certain foods, particularly fatty fish, are cooked at high temperatures.

The most important takeaway is that the healthiness of the meal is determined by the ingredients and cooking technique, not the appliance itself. For those with high cholesterol, air frying should be part of a diverse and balanced diet, complemented by other methods like steaming and baking. By cooking at moderate temperatures, incorporating antioxidant herbs, and prioritizing whole, lean foods, you can leverage the benefits of an air fryer while effectively mitigating the potential risks. Air fryers are a tool for healthier cooking, but they do not make inherently unhealthy foods good for you. For more information on COPs formation, see research on the "Impact of Air Frying on Cholesterol and Fatty Acids Oxidation" in sardines, which discusses the protective effects of aromatic herbs.

Frequently Asked Questions

Yes, an air fryer can be a healthier alternative to deep frying, which is high in unhealthy fats. By using it to cook whole, unprocessed foods like lean meats and vegetables with minimal oil, you can support a heart-healthy diet.

Cholesterol Oxidation Products (COPs) are chemical compounds that form when cholesterol in food is exposed to high heat and oxygen. They are associated with inflammation and heart disease, and research shows they can be elevated in some foods cooked at high temperatures, even in an air fryer.

Be cautious when air frying foods that are already high in cholesterol, especially fatty fish like salmon, at high temperatures. It's also best to limit or avoid processed foods like frozen fries and breaded nuggets, which are unhealthy regardless of cooking method.

You can minimize the formation of COPs by cooking at lower temperatures (e.g., under 180°C), avoiding overcooking, and adding antioxidant-rich herbs like parsley and chives to your fatty proteins.

Yes, air frying is significantly better for heart health than deep frying. It uses dramatically less oil, which reduces calorie and fat intake and lowers the risk associated with consuming high amounts of trans and saturated fats.

Minimal oil usage is recommended. If a recipe needs oil, use a heart-healthy option like olive or avocado oil in a light spray. This adds flavor and aids browning without the excessive fat of deep frying.

Healthy alternatives that are good for high cholesterol include steaming, baking, roasting, and grilling. These methods use less or no added fat and are often better at retaining certain nutrients.

While air frying minimizes the formation of acrylamide compared to deep frying, high-heat cooking can still produce some potentially harmful compounds. However, the risk is much lower than with deep frying, and using moderate temperatures and varied cooking methods can further mitigate it.