The Best Oil for High Cholesterol and Diabetes

October 13, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with healthier unsaturated fats can significantly lower the risk of heart disease. For individuals navigating the complexities of high cholesterol and diabetes, choosing the right cooking oil is a critical dietary decision to improve cardiovascular health and blood sugar control. So, what is the best oil for high cholesterol and diabetes?

Quick Summary

This guide provides a comprehensive comparison of beneficial cooking oils, explaining how monounsaturated and polyunsaturated fats help manage cholesterol and blood sugar. It details the unique benefits of olive, avocado, and flaxseed oils while outlining which fats to limit or avoid for better health outcomes.

Key Points

Prioritize Unsaturated Fats: Focus on oils rich in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, such as olive oil and avocado oil, as they are proven to benefit heart health and blood sugar control.
Extra Virgin Olive Oil (EVOO) is a Top Choice: EVOO, with its high MUFA and antioxidant content, improves insulin sensitivity and lowers bad LDL cholesterol, making it ideal for dressings and low-to-medium heat cooking.
Use Avocado Oil for High-Heat Cooking: Featuring a high smoke point and ample MUFAs, avocado oil is a versatile option for high-heat methods, supporting healthy cholesterol and blood sugar levels.
Integrate Omega-3s with Flaxseed Oil: While not for cooking, flaxseed oil is an excellent source of anti-inflammatory omega-3 ALA and is best used in cold preparations like dressings or smoothies to lower cholesterol.
Avoid Saturated and Trans Fats: Significantly limit or eliminate oils high in saturated fats like coconut oil and palm oil, and avoid all partially hydrogenated oils containing trans fats, as they increase cardiovascular risk.
Practice Moderation and Variety: Consume all oils in moderation as part of a balanced diet. Using a variety of healthy oils can provide a broader spectrum of nutrients. Aim for 1-2 tablespoons per day to replace less healthy fats.

Understanding the Impact of Dietary Fats

For individuals with high cholesterol and diabetes, the type of fat consumed has a profound effect on health outcomes. Replacing saturated and trans fats with unsaturated fats like monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) is recommended for heart health. These fats can help lower "bad" LDL cholesterol, improve insulin sensitivity, and reduce inflammation, while saturated and trans fats have adverse effects.

The Role of Monounsaturated Fats (MUFAs)

MUFAs, particularly oleic acid, are found in oils like extra virgin olive oil and avocado oil and can improve insulin sensitivity and support healthier blood sugar. They can also lower LDL and raise HDL cholesterol, contributing to cardiovascular wellness.

The Power of Polyunsaturated Fats (PUFAs)

PUFAs include essential omega-3 and omega-6 fatty acids. Omega-3s can lower triglycerides, reduce inflammation, and slow plaque buildup. Plant-based omega-3s (ALA) are in flaxseed, canola, and soybean oils. An imbalance of omega-6s relative to omega-3s, common in Western diets, can increase inflammation.

Top Oil Choices for Managing Cholesterol and Diabetes

When choosing oils, consider their fatty acid profile and smoke point.

Extra Virgin Olive Oil (EVOO): Rich in MUFAs and antioxidants, EVOO improves insulin sensitivity and lowers cholesterol. Best for low-to-medium heat cooking and dressings.
Avocado Oil: High in MUFAs with a high smoke point, avocado oil is versatile for various cooking methods. It contains antioxidants and may improve lipid profiles and insulin sensitivity.
Flaxseed Oil: High in omega-3 ALA, it may lower cholesterol and improve blood sugar. Due to a low smoke point, use it only in no-cook applications.
Canola Oil: Offers a balance of MUFAs and omega-3 ALA, with low saturated fat and a neutral flavor. It has shown benefits for blood glucose and cholesterol in people with type 2 diabetes.

Oils to Limit or Avoid

Limit or avoid oils high in saturated and trans fats.

Coconut and Palm Oil: High in saturated fat, they can raise LDL cholesterol. Limit intake, especially with high cholesterol and diabetes.
Partially Hydrogenated Oils: These contain harmful trans fats, which raise LDL and lower HDL cholesterol. Avoid them entirely.
Animal Fats (Lard, Ghee, Butter): High in saturated fat, these should be replaced with unsaturated oils for daily cooking.

Oil Comparison: Key Metrics for Management


Oil	Key Healthy Fats	Smoke Point	Best Uses	Impact on Cholesterol & Diabetes
Extra Virgin Olive Oil	High MUFA (Omega-9), Polyphenols	Medium-low (~320-375°F)	Dressings, light sautéing, finishing dishes	Lowers LDL, improves insulin sensitivity
Avocado Oil	High MUFA (Omega-9)	High (~520°F)	High-heat cooking, searing, frying, dressings	Lowers LDL, boosts HDL, improves insulin sensitivity
Flaxseed Oil	Very High Omega-3 (ALA)	Very Low (~225°F)	No-heat dressings, smoothies, supplements	Lowers LDL, benefits blood pressure
Canola Oil	MUFA & Balanced Omega-3 (ALA)	High (~400-450°F)	Baking, sautéing, stir-frying, deep frying	Lowers LDL, improves blood glucose control
Sesame Oil	High PUFA (Omega-6) & MUFA	Medium-High (~410°F)	Asian cooking, stir-frying, dressings	Improves blood sugar and cholesterol levels
Safflower Oil (High-Oleic)	High MUFA (Omega-9)	High (~510°F)	High-heat cooking, frying, baking	Lowers total and LDL cholesterol

Choosing and Using Healthy Oils Wisely

Replace less healthy fats with healthy ones, rather than just adding more oil. Healthy fats are calorie-dense, so consume in moderation. The American Heart Association suggests healthy fats make up 20–35% of daily calories. Aim for 1 to 2 tablespoons of healthy oil daily, using different types. Check nutrition labels for low saturated fat and no trans fats. Less refined oils often have more nutrients but lower smoke points. Store oils properly to prevent rancidity.

Conclusion

To manage high cholesterol and diabetes, prioritize oils rich in monounsaturated and polyunsaturated fats, replacing saturated and trans fats. EVOO and avocado oil are excellent choices. Canola oil is a balanced, budget-friendly option. Flaxseed oil provides potent omega-3 benefits for no-heat uses. By choosing high-quality, unsaturated fats and limiting less healthy ones, you can significantly improve cardiovascular health and blood sugar control. Consider individual needs and cooking methods when selecting oils.

Choose a quality extra virgin olive oil for daily use.

What is the best oil for high cholesterol and diabetes? An in-depth FAQ

What oil is best for cooking at high temperatures with high cholesterol and diabetes?

Avocado oil and high-oleic safflower oil are good for high-heat cooking due to high smoke points and MUFA content. Canola oil is also versatile for high heat.

Can people with diabetes use olive oil?

Yes, extra virgin olive oil is recommended for people with diabetes. Its MUFAs and antioxidants can improve insulin sensitivity, blood sugar, and cholesterol.

Is coconut oil okay for high cholesterol and diabetes?

Coconut oil is high in saturated fat and should be used sparingly if you have high cholesterol. While some studies exist, prioritizing unsaturated fats is generally recommended.

Does flaxseed oil help with blood sugar control?

Flaxseed oil, rich in omega-3 ALA, may help lower blood sugar and improve insulin sensitivity. Use it only in no-heat applications.

What about vegetable oil blends labeled as 'healthy'?

Check labels of blends to ensure they are low in saturated fat and trans-fat free. Less refined options are often better.

How much oil should I consume daily to manage cholesterol and diabetes?

Consume in moderation, aiming for 20-35% of daily calories from healthy fats. Replacing less healthy fats with 1 to 2 tablespoons of healthy oil daily is a reasonable goal.

Are there any oils to strictly avoid?

Avoid partially hydrogenated oils (trans fats). Limit fats high in saturated fat like lard, butter, coconut, and palm oil.

Is one type of oil sufficient for all cooking needs?

Using a variety of oils is beneficial for different nutrients and to match smoke points to cooking methods.

Is it better to get omega-3s from oil or whole foods?

Whole foods like fish, flaxseeds, and walnuts are generally preferred for a wider range of nutrients, but oils can supplement if needed.

Frequently Asked Questions

Extra virgin olive oil and avocado oil are considered among the healthiest for diabetics. They are rich in monounsaturated fats that can improve insulin sensitivity and support heart health.

While flaxseed oil offers a concentrated dose of omega-3 ALA, ground flaxseed provides both ALA and beneficial fiber, which aids digestive health and helps lower cholesterol. Ground flaxseed is often the preferred choice for a wider range of benefits.

Canola oil has a low saturated fat content and a good omega-3 (ALA) profile, but the majority of canola crops are genetically modified and highly refined, which can reduce nutrient content. However, many studies still support its benefits for managing cholesterol and blood glucose control.

Trans fats, often created during the hydrogenation of oils, are known to raise harmful LDL cholesterol while simultaneously lowering beneficial HDL cholesterol. They significantly increase the risk of heart disease and should be completely avoided.

Yes. When an oil is heated past its smoke point, it breaks down and can release free radicals, which are harmful compounds. It is important to match the oil to the cooking temperature; for example, use high-smoke-point oils like avocado oil for frying and low-smoke-point oils like flaxseed oil for no-heat preparations.

Use extra virgin olive oil for salad dressings or to drizzle on cooked vegetables. Use avocado oil for roasting or stir-frying. Add flaxseed oil to smoothies or mix into yogurt. Use canola oil for baking or sautéing when a neutral flavor is desired.

You should limit saturated fats from animal products like butter, lard, and fatty meats, as well as tropical oils like coconut and palm oil. Replacing them with unsaturated fats is key to managing cholesterol.

No, it is beneficial to use a variety of oils to get a broader range of nutrients and to match the oil's smoke point to the cooking method. For instance, use high-heat oils like avocado or high-oleic safflower for frying and lower-heat oils like EVOO for dressings.

Whenever possible, it is best to get omega-3 fatty acids from whole food sources like fish (EPA and DHA), flaxseeds, and walnuts (ALA). Whole foods provide a wider array of nutrients that work together for better health, though supplements or oils can be beneficial if food intake is insufficient.