Understanding Cholesterol: What Oils Are Bad For Cholesterol?

October 13, 2025 •

3 min read

According to the American Heart Association, decades of scientific evidence confirm that saturated fats and trans fats raise 'bad' LDL cholesterol. For anyone looking to manage their cardiovascular health, understanding what oils are bad for cholesterol is a critical step in making better dietary choices.

Quick Summary

Several types of oils, rich in saturated or trans fats, can negatively impact blood cholesterol levels by raising LDL and lowering HDL. These include tropical oils like coconut and palm oil, as well as partially hydrogenated oils found in many processed foods. Making informed swaps is key to heart health.

Key Points

Identify Bad Oils: Partially hydrogenated oils (trans fats) and tropical oils (coconut, palm) are the worst for cholesterol due to their high content of unhealthy fats.
Understand Trans Fats: Trans fats raise 'bad' LDL and lower 'good' HDL cholesterol, increasing the risk of heart disease.
Limit Saturated Fats: High saturated fat oils, like coconut and palm oil, increase LDL cholesterol and should be consumed sparingly, despite some claims of health benefits.
Choose Healthy Swaps: Replace bad oils with heart-healthy unsaturated fats found in olive, canola, and avocado oils.
Read Ingredient Labels: Be diligent in checking ingredient lists for 'partially hydrogenated oil,' as products can still contain trace amounts of trans fats.
Use Oils in Moderation: Even healthy oils are calorie-dense; it is important to be mindful of portion sizes as part of a balanced diet.

The Link Between Dietary Fat and Cholesterol

Cholesterol is a waxy, fat-like substance that your body needs to build healthy cells. However, high levels of certain types of cholesterol can increase your risk of heart disease. Low-density lipoprotein (LDL), or 'bad' cholesterol, can build up plaque in your arteries, while high-density lipoprotein (HDL), or 'good' cholesterol, helps remove excess cholesterol from the bloodstream. The type of fat you consume directly influences your LDL and HDL levels. The fats to watch out for are primarily saturated and trans fats.

The Worst Oils for Your Cholesterol

Certain oils are particularly detrimental to cholesterol levels due to their high saturated and trans fat content and should be limited or avoided.

Partially Hydrogenated Oils (Trans Fats)

Trans fats, created through partial hydrogenation, are considered the worst type of fat for cholesterol. They raise LDL ('bad') cholesterol and lower HDL ('good') cholesterol.

Sources: Common in baked goods, fried foods, and some processed snacks.
What to look for: Check ingredient lists for 'partially hydrogenated oil'.

Tropical Oils (Coconut and Palm Oil)

Tropical oils like coconut and palm oil are high in saturated fat and can raise LDL cholesterol. Coconut oil contains a high percentage of saturated fat and, while it can increase HDL, it also significantly increases LDL. Palm oil also increases LDL cholesterol.

Everyday avoidance: These oils are often found in processed spreads, baked goods, snacks, and ready meals.

Solid Animal Fats

Solid fats such as lard, tallow, and butter are high in saturated fat and can negatively impact cholesterol levels. Limiting these can help improve cholesterol levels.

Comparison of Oils and Fats


Type of Fat	Examples	Primary Fat Type	Effect on LDL Cholesterol	Effect on HDL Cholesterol	Recommendation
Trans Fats	Partially hydrogenated oils, some fried foods	Trans	Raises (significantly)	Lowers	Avoid completely
Saturated Fats	Butter, lard, coconut oil, palm oil	Saturated	Raises	Raises (some)	Limit consumption
Monounsaturated Fats	Olive oil, canola oil, avocado oil	Monounsaturated	Lowers	Raises (some)	Recommended for heart health
Polyunsaturated Fats	Sunflower oil, soybean oil, flaxseed oil	Polyunsaturated	Lowers	Lowers (some)	Recommended for heart health

Healthy Alternatives and Practical Swaps

Replacing saturated and trans fats with unsaturated fats can help lower LDL cholesterol.

Cooking: Use olive, avocado, or canola oil. Avocado and refined olive oil are good for higher heat, while extra-virgin olive oil is suited for lower heat and dressings.
Spreads: Choose soft, trans fat-free margarines or plant-based spreads over butter.
Snacks and baking: Look for '0g trans fat' on labels and check ingredients for 'partially hydrogenated oil'. Use healthier oils or fruit purees in baking.
Overall diet: Prioritize fruits, vegetables, whole grains, and lean proteins, and limit processed foods. Follow dietary guidelines from health organizations.

Conclusion: Choosing Your Fats Wisely

High LDL cholesterol is a significant risk factor for coronary artery disease, and dietary fats are influential. Oils high in saturated fats, like tropical oils, and particularly those with trans fats, are harmful. Replacing these with heart-healthy oils such as olive, canola, and avocado oils is essential for managing cholesterol and protecting heart health.

A Final Note on Labeling

Foods can be labeled '0 grams of trans fat' if they contain less than 0.5g per serving. Always check the ingredient list for 'partially hydrogenated oil' to be sure.

For additional information on saturated fats, you can refer to resources from organizations like HEART UK.

Frequently Asked Questions

Coconut oil is high in saturated fat (about 83%), which can raise LDL (bad) cholesterol. While it also raises HDL (good) cholesterol, the overall negative impact on the LDL-to-HDL ratio means it is not a recommended choice for heart health when consumed regularly.

No, not all vegetable oils are bad. Healthy vegetable oils, such as olive, canola, and sunflower oils, are rich in unsaturated fats (monounsaturated and polyunsaturated) which can help lower bad cholesterol. Tropical vegetable oils like coconut and palm, however, are high in saturated fat and should be limited.

Partially hydrogenated oil is a processed oil containing artificial trans fats. These fats are particularly harmful because they significantly raise LDL (bad) cholesterol and simultaneously lower HDL (good) cholesterol, increasing the risk of heart disease.

You can avoid bad oils by checking food labels. Limit foods high in saturated fats and check the ingredient list for "partially hydrogenated oil" or tropical oils like coconut and palm oil, which are often used in processed snacks and baked goods.

No, completely eliminating all fats is not recommended. Healthy fats are an essential part of your diet for hormone production, nutrient absorption, and cell health. The key is to replace unhealthy saturated and trans fats with healthy unsaturated fats.

Some of the best oils for heart health are extra virgin olive oil, canola oil, avocado oil, and sunflower oil, as they are high in monounsaturated and polyunsaturated fats that help lower LDL cholesterol.

While both are tropical oils high in saturated fat, studies suggest that palm oil consumption increases LDL cholesterol, similar to coconut oil. However, palm oil's effect on cholesterol is comparable to or higher than most animal fats.