Is safflower oil healthy or unhealthy? The definitive guide

December 18, 2025 •

3 min read

Over the last century, a significant increase in the intake of omega-6-rich seed oils, including safflower oil, has occurred in the Western diet [2, 5, 6]. While often celebrated for its healthy fats, safflower oil's true health implications are complex, depending heavily on the oil's type and your overall dietary balance.

Quick Summary

This article clarifies the health properties of safflower oil by exploring the key differences between its two varieties, evaluating its impact on heart health, blood sugar, and inflammation, and providing clear guidance for culinary use.

Key Points

Two Types, Different Uses: There are two main types of safflower oil: high-oleic for high-heat cooking and high-linoleic for uncooked applications [3, 2, 2].
Heart Health Benefits: High-oleic safflower oil is rich in heart-healthy monounsaturated fats that can improve cholesterol levels [3, 2, 5].
Complex Metabolic Effects: Some studies show potential benefits for blood sugar in specific populations, but results are not conclusive for all individuals [3, 2, 3, 3, 2, 4].
Inflammation Debate Nuance: While high omega-6 intake raises concerns about an unbalanced diet, recent research suggests that linoleic acid itself is not pro-inflammatory at typical levels [3, 6, 3, 3, 6, 6].
Potential Drug Interactions: Safflower oil may interact with blood-thinning and diabetes medications, and should be used with caution under medical advice [2, 6, 4, 2, 7, 2].
Ragweed Allergy Risk: People allergic to plants in the ragweed family may experience allergic reactions to safflower oil [2, 9, 3].
Moderation is Key: As with all oils, consuming safflower oil in moderation as part of a balanced diet is recommended [3, 2, 2].

The Tale of Two Safflower Oils

To understand whether safflower oil is healthy or unhealthy, one must first recognize that there are two primary types, each with a distinct fatty acid profile and purpose [3, 2, 2]. These are not interchangeable and have very different effects on both cooking and health.

High-Oleic vs. High-Linoleic: A Critical Distinction

High-Oleic Safflower Oil: Rich in monounsaturated fats (omega-9), this type contains 75% or more oleic acid [2, 2, 4, 2, 3, 1]. Its stability makes it suitable for high-heat cooking like frying and baking, with a smoke point over 400°F (204°C) [2, 2, 4, 3, 2, 2].
High-Linoleic Safflower Oil: This traditional variety is high in polyunsaturated omega-6 fats, with over 70% linoleic acid [2, 3, 1]. Less stable than high-oleic, it has a lower smoke point and is best used uncooked in dressings or marinades [3, 2, 2].

The Potential Health Benefits of Safflower Oil

When used appropriately and in moderation, safflower oil's unsaturated fats can offer health advantages [3, 2, 5].

Heart Health and Cholesterol Management

Substituting saturated fats with unsaturated fats is known to benefit cardiovascular health [3, 2, 5]. Safflower oil supports this through its unsaturated fat content. Both types may help lower total and LDL cholesterol [3, 2, 5].

Metabolic Health and Blood Sugar

Some studies suggest potential benefits for certain populations regarding glycemic control [3, 2, 3]. Further research is needed to apply these findings more broadly [3, 2, 3].

Anti-inflammatory Effects (Topical and Internal)

Safflower oil contains beneficial compounds like vitamin E [3, 5, 4]. Recent studies suggest that dietary omega-6 may not increase inflammatory markers at typical consumption levels [3, 6, 3, 3, 6, 6]. Topically, safflower oil can act as a moisturizer [3, 5, 4].

The Health Concerns and Potential Downsides

Considerations and potential risks are associated with safflower oil.

The Omega-6 and Omega-3 Ratio

Modern Western diets often have high omega-6 to omega-3 ratios [3, 8, 4]. An imbalanced ratio is linked to increased risk of chronic inflammatory conditions [3, 8, 4, 3, 8, 6].

Drug Interactions and Precautions

Safflower may slow blood clotting [2, 9, 3] and could increase bleeding risk with certain medications [2, 6, 4, 2, 9, 3]. It might also affect blood sugar levels, potentially interfering with diabetes medication [3, 4, 6]. Consult a medical professional if taking these medications or before surgery [2, 9, 3].

Allergy Potential

Safflower is in the ragweed family and can cause allergic reactions in sensitive individuals [2, 9, 3].

A Comparative Look at Common Cooking Oils


Feature	Safflower (High-Oleic)	Safflower (High-Linoleic)	Extra Virgin Olive Oil	Coconut Oil	Canola Oil
Primary Fat Type	Monounsaturated (Omega-9)	Polyunsaturated (Omega-6)	Monounsaturated (Omega-9)	Saturated	Monounsaturated & Polyunsaturated
Smoke Point	Very High (~400°F) [2, 2, 4]	Low	Medium-High (~320-405°F) [3, 8, 1]	Medium (~350°F) [3, 8, 1]	High (~400°F) [3, 8, 1]
Omega-6:3 Ratio	Typically 75% Omega-9 [3, 8, 1]	High, around 77:1 [3, 8, 6]	Low, around 9:1 [3, 8, 1]	No Omega-3 [3, 8, 1]	Low, around 2:1 [3, 8, 1]
Best Culinary Use	High-heat cooking, frying	Uncooked applications	Sautéing, dressings	Medium-heat cooking, baking	High-heat cooking
Health Considerations	Stable for heat, heart healthy [2, 2, 4].	Unstable for heat, omega-6 source [3, 2, 2].	Heart healthy, high in antioxidants [3, 5, 1].	High in saturated fat [3, 8, 1].	Balanced omega ratio, neutral flavor [3, 8, 1].

Conclusion

Safflower oil's health impact depends on the type used and overall dietary context. High-oleic is good for high-heat cooking due to its stability and monounsaturated fats. High-linoleic is best for uncooked uses. While some studies suggest metabolic benefits in specific groups, maintaining a balanced omega-6 to omega-3 ratio is crucial. Informed choice, moderation, and considering dietary balance are key to using safflower oil healthily. Consult a healthcare provider if you have health conditions or take medications like blood thinners.

Is Safflower Oil Right for You?

The type of safflower oil is critical. High-oleic is preferred for heart health and high-heat cooking, while high-linoleic is for uncooked dishes. Current research suggests balancing omega-6 with omega-3 is more important than avoiding omega-6 [3, 6, 1]. Incorporating safflower oil into a balanced diet, without relying solely on one oil, is a sound approach.

Frequently Asked Questions

No, high-linoleic safflower oil is not suitable for frying because its high polyunsaturated fat content makes it less stable and prone to breaking down at high temperatures. It is best used in cold preparations like salad dressings [3, 2, 2].

High-oleic safflower oil has a very high smoke point, typically over 400°F (204°C), making it ideal for high-heat cooking methods such as deep frying and searing [2, 2, 4].

Safflower oil might slow blood clotting, especially in larger, supplement-like doses [2, 9, 3]. Individuals on blood-thinning medication should consult a doctor before adding it to their diet [2, 6, 4].

Some studies in specific populations, like obese, postmenopausal women with Type 2 diabetes, have shown benefits for blood sugar and insulin sensitivity [3, 2, 3]. However, results are not universally consistent, and medical supervision is advised, especially if on diabetes medication [3, 2, 4, 3, 4, 6].

Both high-oleic (monounsaturated) and high-linoleic (polyunsaturated) safflower oils can contribute to heart health by helping to lower LDL cholesterol when used to replace saturated fats. High-oleic oil is often favored for its stability during cooking [3, 2, 5].

Recent research suggests that the linoleic acid (omega-6) in safflower oil is not pro-inflammatory at typical dietary levels and may even be beneficial for lowering some inflammatory markers [3, 6, 3, 3, 6, 6]. The key is maintaining a balanced omega-6 to omega-3 ratio in the overall diet [3, 8, 4].

High-oleic safflower oil has a higher smoke point than extra virgin olive oil, making it better for high-heat cooking [3, 8, 1]. EVOO, however, has a lower omega-6 to omega-3 ratio and is rich in antioxidants called polyphenols [3, 5, 1, 3, 8, 1].