What is the best cooking oil if you have high cholesterol?

December 27, 2025 •

4 min read

According to the CDC, nearly 38% of American adults have high cholesterol, which increases the risk of heart disease and stroke. A significant way to manage this risk is by making smart dietary choices, particularly regarding cooking fats. This article will help you determine what is the best cooking oil if you have high cholesterol, focusing on healthier alternatives rich in unsaturated fats to support your heart health.

Quick Summary

This guide details the top heart-healthy cooking oils for managing high cholesterol, like extra virgin olive oil and avocado oil, and explains how their beneficial fats affect your lipid profile. It compares common cooking oils based on their fat composition and smoke points, and advises on which oils to avoid for better cardiovascular health.

Key Points

Replace Bad Fats: Swap saturated fats found in butter and coconut oil with unsaturated fats from plant-based oils to improve cholesterol levels.
Embrace Extra Virgin Olive Oil: EVOO is the top choice for dressings and light cooking, thanks to its high monounsaturated fat content and protective antioxidants.
Use Avocado Oil for High Heat: With a very high smoke point, avocado oil is the best option for frying, grilling, and other high-temperature cooking methods.
Choose Canola Oil Wisely: Canola oil is a low-cost, versatile oil with a good fat profile, but it is best to choose less-processed, non-GMO varieties.
Save Cold-Pressed Oils for Dressings: Fragile oils like flaxseed and walnut oil are best used unheated in dressings and smoothies to preserve their beneficial omega-3s.
Avoid Trans and Excess Saturated Fats: Limit or eliminate partially hydrogenated oils, palm oil, coconut oil, and animal fats like butter and lard from your diet.
Control Portion Sizes: Remember that all oils are calorie-dense, so moderation is crucial even when using heart-healthy options.

Understanding Fats: The Key to Managing Cholesterol

Not all dietary fats are created equal, and understanding the difference is crucial for anyone with high cholesterol. The goal is to replace unhealthy saturated and trans fats with heart-healthy unsaturated fats (monounsaturated and polyunsaturated). High intake of saturated and trans fats can raise your 'bad' low-density lipoprotein (LDL) cholesterol, leading to fatty buildup in your arteries. Conversely, unsaturated fats help lower LDL and can raise 'good' high-density lipoprotein (HDL) cholesterol levels, which helps clear LDL from your bloodstream.

The Top Contenders: Best Oils for High Cholesterol

When selecting a cooking oil, you should prioritize options that are rich in monounsaturated and polyunsaturated fats. The top choices offer not only healthy fats but also additional beneficial compounds like antioxidants.

Extra Virgin Olive Oil (EVOO)

Widely considered the gold standard for heart health, extra virgin olive oil is a cornerstone of the Mediterranean diet. It is rich in monounsaturated fats and powerful antioxidants called polyphenols, which protect LDL cholesterol from oxidation—a key step in plaque formation. EVOO is best for low-to-medium heat cooking, dressings, and drizzling over finished dishes to preserve its antioxidants and flavor. Studies show it can lower LDL and increase HDL cholesterol levels.

Avocado Oil

With a similar fat profile to olive oil but a much higher smoke point, avocado oil is a versatile and excellent choice for high-heat cooking like frying and grilling. It is predominantly monounsaturated fat and also contains lutein, an antioxidant that helps prevent cholesterol from oxidizing and damaging arteries.

Canola Oil

Canola oil is a good, budget-friendly option with a high smoke point and a low saturated fat content. It contains both monounsaturated and polyunsaturated fats, including a decent amount of omega-3s, which are beneficial for reducing inflammation. Opt for cold-pressed, non-GMO versions if possible, and use it for general cooking like sautéing and baking.

Flaxseed Oil

Valued for its exceptionally high alpha-linolenic acid (ALA) content, a plant-based omega-3 fatty acid, flaxseed oil is an excellent choice for heart health. However, it has a very low smoke point and should never be used for cooking. Instead, use it in cold preparations, such as in salad dressings, smoothies, or drizzled over finished meals.

Cooking Oil Comparison Table


Oil	Primary Fat Type	Smoke Point	Best For	Benefit for Cholesterol
Extra Virgin Olive Oil	Monounsaturated	Medium (~375°F)	Dressings, light sautéing, drizzling	Lowers LDL, raises HDL, antioxidant-rich
Avocado Oil	Monounsaturated	High (~520°F)	High-heat cooking, grilling, frying	Lowers LDL, boosts HDL
Canola Oil	Monounsaturated & Polyunsaturated	High (~400°F)	Sautéing, baking, everyday cooking	Low saturated fat, contains omega-3s
Flaxseed Oil	Polyunsaturated (Omega-3)	Low (Not for cooking)	Cold dressings, smoothies	High ALA content, anti-inflammatory
Walnut Oil	Polyunsaturated (Omega-3)	Low (Not for cooking)	Finishing oil, salad dressings	Rich in ALA

Oils to Limit or Avoid with High Cholesterol

Some oils and fats should be minimized or completely avoided due to their high saturated fat content, which can negatively impact cholesterol levels.

Coconut Oil: Despite its superfood reputation, coconut oil is over 80% saturated fat and can significantly raise LDL cholesterol. It is best used sparingly, if at all.
Palm Oil: Found in many processed foods, palm oil is also high in saturated fat and negatively impacts cholesterol levels.
Butter, Lard, and Ghee: These animal-based fats are high in saturated fat and should be replaced with plant-based alternatives.
Partially Hydrogenated Oils: These are sources of trans fats, which are the most detrimental type of fat for cholesterol levels. Always check ingredient labels for this listing.

Tips for Healthier Cooking with Oil

Beyond choosing the right oil, how you cook with it also matters. Moderation is key, as all oils are calorie-dense. Using small amounts of oil for sautéing or baking is better than deep-frying. Consider these heart-smart cooking methods:

Air-frying and Baking: These are excellent alternatives to deep-frying and require minimal oil.
Using Sprays: Oil sprays can help you control portion sizes and reduce the overall amount of fat used in cooking.
Reading Labels: Always check labels to avoid products with 'partially hydrogenated' oils.

Conclusion

Making informed choices about the fats you consume is a vital part of managing high cholesterol and protecting your cardiovascular health. While there are several excellent options, extra virgin olive oil emerges as a versatile champion due to its low saturated fat content, high levels of monounsaturated fats, and antioxidant properties. For high-heat applications, avocado oil is a fantastic alternative. By replacing saturated fats with these heart-healthy oils and using them in moderation, you can enjoy flavorful cooking while taking a significant step towards a healthier heart. Remember to focus on your overall diet, incorporating plenty of fruits, vegetables, and whole grains for comprehensive heart health.

Frequently Asked Questions

Yes, extra virgin olive oil is generally considered better than generic vegetable oil for managing high cholesterol. Most vegetable oils (like corn and soy) are higher in inflammatory omega-6 polyunsaturated fats, while EVOO is rich in beneficial monounsaturated fats and antioxidants that actively help lower bad LDL cholesterol and improve heart health.

Using extra virgin olive oil for moderate cooking, like light sautéing, will not destroy its health benefits. While some polyphenols may be reduced with high heat, the oil's beneficial fatty acid profile remains intact. However, it is not ideal for deep-frying due to its lower smoke point compared to other oils like avocado or canola oil.

Coconut oil is not recommended for routine cooking if you have high cholesterol. It contains a very high percentage of saturated fat, which can raise bad LDL cholesterol levels. While it may contain medium-chain triglycerides, its impact on LDL makes it a poor choice for heart health compared to unsaturated fat-based oils.

Yes, switching from saturated fats (like butter or lard) to unsaturated fat-rich oils (like olive or canola oil) can significantly help lower bad LDL cholesterol levels as part of a heart-healthy diet. This replacement is an effective strategy for improving your lipid profile.

For baking, canola oil is a great option because of its neutral flavor and low saturated fat content. Extra virgin olive oil can also be used in baking for recipes that benefit from its distinct flavor, such as cakes or breads.

Research suggests that consuming more than a half tablespoon of olive oil daily may help lower cholesterol levels. However, it is important to remember that moderation is key, as all oils are calorie-dense. It's most beneficial when it replaces unhealthy fats in your diet, rather than simply being added on top of them.

Avocado oil is an excellent choice for high-temperature cooking due to its high smoke point and healthy monounsaturated fat content. Canola oil is another good option that is suitable for stir-frying.