The Best Oil for Triglycerides: A Guide to Heart-Healthy Choices

December 22, 2025 •

3 min read

According to the American Heart Association, elevated triglyceride levels can increase the risk of heart disease and stroke. For those looking to manage their blood fat levels, identifying the best oil for triglycerides is a crucial dietary step toward improved cardiovascular wellness.

Quick Summary

This guide explores the oils that can positively influence triglyceride levels, distinguishing between beneficial fats like omega-3s and monounsaturated options, and clarifying which should be limited. It details how to incorporate heart-healthy oils into your diet through cooking and supplements.

Key Points

Omega-3 Fatty Acids are Most Effective: High doses of EPA and DHA from fish oil supplements offer the most significant reduction in triglyceride levels by lowering VLDL production.
Plant-Based Alternatives for Omega-3: Flaxseed oil and algae oil are plant-based options, with algae oil providing preformed EPA/DHA for more direct impact compared to flaxseed oil's ALA.
Monounsaturated Fats are Heart-Healthy: Extra virgin olive oil and avocado oil are rich in monounsaturated fats, which help lower LDL cholesterol and support heart health when replacing saturated fats.
Moderate Intake of Coconut Oil: Despite popular claims, coconut oil is very high in saturated fat and should be consumed in moderation, especially by those with high triglycerides.
Holistic Lifestyle is Key: The right oil choice is most effective when combined with other therapeutic lifestyle changes, such as reducing sugar intake, increasing fiber, and regular exercise.
Consult a Professional for Supplements: For severe hypertriglyceridemia, consulting a doctor about prescription-strength omega-3 supplements is crucial for safety and efficacy.

Understanding Triglycerides and Why Oil Choice Matters

Triglycerides are a type of fat found in your blood. High levels are linked to a higher risk of heart disease. The type of fat you consume impacts these levels; saturated and trans fats tend to increase triglycerides, while unsaturated fats can help lower them. Choosing the right oils is a powerful step for improving heart health.

The Importance of Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are crucial for managing triglycerides due to their ability to reduce the liver's VLDL triglyceride production and enhance their clearance from the bloodstream. High doses, often from supplements, are most effective for significant reductions.

Oils rich in omega-3s include:

Fish Oil: A primary source of EPA and DHA, found in fatty fish. Prescription supplements are often recommended for very high levels.
Flaxseed Oil: Contains ALA, which the body converts inefficiently to EPA and DHA, offering a less strong effect than direct EPA/DHA sources.
Algae Oil: A vegan source of preformed EPA and DHA.

The Role of Monounsaturated Fats

Monounsaturated fats help manage triglycerides by replacing saturated and trans fats. They also support heart health by lowering LDL cholesterol.

Common monounsaturated oils include:

Extra Virgin Olive Oil (EVOO): Rich in monounsaturated fats and antioxidants, ideal for low-to-medium heat cooking.
Avocado Oil: Similar to olive oil with a higher smoke point, suitable for various cooking methods.
Canola Oil: Offers a balance of monounsaturated and polyunsaturated fats with a high smoke point and neutral flavor.

Why the Best Oil is Not Always Coconut Oil

Despite its popularity, coconut oil is around 90% saturated fat. While it contains MCTs, its high saturated fat content can increase LDL cholesterol. Oils high in unsaturated fats are better choices for lowering triglycerides, and limiting saturated fats like those in coconut oil is advised.

Comparison of Heart-Healthy Oils


Feature	Extra Virgin Olive Oil	Fish Oil	Flaxseed Oil	Canola Oil
Fatty Acid Profile	Primarily monounsaturated.	High in omega-3s (EPA and DHA).	High in omega-3s (ALA).	High in monounsaturated and omega-3s (ALA).
Best for Triglycerides	Moderate reduction when replacing saturated fats.	Highly effective, especially at high doses.	Mild effect due to inefficient conversion.	Moderate reduction.
Cooking Suitability	Low-to-medium heat, dressings.	Supplement form.	Low-heat, dressings.	High heat cooking.
Antioxidants	Rich in antioxidants.	Less notable antioxidant content.	Contains antioxidants.	Good source of vitamin E.
Source	Olives.	Fatty fish.	Flaxseeds.	Canola plant seeds.

Incorporating the Right Oils into Your Diet

Lowering triglycerides involves choosing the right oils and adopting healthy habits. Replace unhealthy fats like butter with olive or avocado oil for cooking. Use flaxseed oil in dressings. Eat fatty fish like salmon twice a week for omega-3s. For very high triglycerides, a doctor may suggest a prescription omega-3 supplement. Use all oils, even healthy ones, in moderation due to their calorie density.

Conclusion

The best oil for triglycerides is not a single type, but rather a focus on oils rich in polyunsaturated and monounsaturated fats. Fish oil, particularly in supplement form, is highly effective due to EPA and DHA. Extra virgin olive oil, avocado oil, and canola oil are excellent for cooking, replacing saturated fats like those in coconut oil. Combining these oil choices with lifestyle changes like reducing sugar, increasing fiber, and exercising is key to lowering triglycerides and improving heart health.

A Deeper Dive into the Mechanisms of Action

Beneficial fats work in several ways. Omega-3s in fish oil reduce VLDL production and increase triglyceride clearance. Healthy fats can also improve insulin sensitivity, often linked to high triglycerides. Olive oil's antioxidants contribute to cardiovascular health. In contrast, saturated fats from sources like coconut oil can increase cholesterol. Prioritizing unsaturated fats supports metabolic processes for better heart outcomes.

Visit the American Heart Association for further guidelines

Frequently Asked Questions

You should minimize oils high in saturated fats, such as coconut oil and palm oil. Also, avoid trans fats, which are often found in processed foods, partially hydrogenated oils, and some margarines.

Extra virgin olive oil is an excellent heart-healthy choice for most cooking, especially at low-to-medium temperatures. However, because of its moderate smoke point, other oils like canola or avocado oil may be better suited for high-heat cooking.

While fish oil supplements rich in EPA and DHA are highly effective at lowering triglycerides, they are most impactful as part of a broader lifestyle change that includes reducing sugar and refined carbohydrates, exercising, and choosing healthier fats in your diet.

ALA (Alpha-linolenic acid) is a plant-based omega-3 (found in flaxseed oil) that the body must convert to the active forms, EPA and DHA. This conversion is inefficient. Marine-based sources like fish oil and algae oil provide EPA and DHA directly, making them more effective for triglyceride reduction.

Triglyceride levels are highly responsive to dietary changes. Significant improvements can often be seen within days or weeks of consistently implementing therapeutic lifestyle changes, including switching to healthier oils.

For those with very high triglycerides (over 500 mg/dL) or those who do not respond to lifestyle changes, a doctor may recommend a prescription-strength omega-3 supplement, which provides a higher concentration of EPA and DHA than many over-the-counter products.

No, not all vegetable oils are bad. Healthy vegetable oils like canola oil, sunflower oil, and corn oil contain beneficial mono- and polyunsaturated fats. However, many generic "vegetable oil" blends may be highly processed; focus on specific, heart-healthy options.