What is the best fat for high cholesterol? A guide to heart-healthy fats

October 11, 2025 •

4 min read

Heart disease remains a leading cause of death globally, and for those concerned about elevated levels, understanding what is the best fat for high cholesterol is a crucial step towards better cardiovascular health. Research shows that the type of fat consumed has a more significant impact on blood cholesterol than the total amount of fat.

Quick Summary

It is best to replace harmful saturated and trans fats with beneficial unsaturated fats, including monounsaturated and polyunsaturated types. These healthy fats, found in foods like olive oil, nuts, avocados, and fatty fish, can improve your lipid profile by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol.

Key Points

Prioritize Unsaturated Fats: Monounsaturated and polyunsaturated fats, found in plant-based oils, nuts, seeds, and fish, are the best choices for managing high cholesterol.
Embrace Omega-3s: A specific type of polyunsaturated fat, omega-3 fatty acids, is proven to lower triglycerides and offer significant heart protection.
Limit Saturated Fats: Foods high in saturated fats, such as butter, coconut oil, red meat, and full-fat dairy, should be consumed in moderation as they can raise LDL cholesterol.
Avoid Trans Fats Entirely: Artificial trans fats, found in many processed and fried foods, are the worst type of fat for heart health and should be eliminated from your diet.
Make Strategic Replacements: The key is to replace unhealthy fats with healthy ones, not simply add more fat to your diet, while also increasing fiber from whole grains, fruits, and vegetables.

Understanding the role of dietary fat

Not all fats are created equal, and understanding their different roles is the key to managing high cholesterol. While fat is an essential nutrient for energy and cell function, different types affect your body's cholesterol levels in opposing ways. Blood cholesterol is carried by lipoproteins, primarily low-density lipoprotein (LDL), often called "bad" cholesterol, and high-density lipoprotein (HDL), known as "good" cholesterol. Harmful fats increase LDL, while beneficial fats can help lower LDL and increase HDL, contributing to a healthier lipid profile.

The best fats for high cholesterol: Unsaturated fats

Unsaturated fats are your allies in the fight against high cholesterol. They are typically liquid at room temperature and primarily sourced from plants and fish. There are two main types: monounsaturated and polyunsaturated fats.

Monounsaturated fats (MUFAs)

Monounsaturated fats help protect your heart by lowering LDL cholesterol levels while maintaining or increasing HDL cholesterol. This favorable effect reduces overall cardiovascular risk.

Excellent sources of monounsaturated fats include:

Olive oil: Especially extra virgin olive oil, which is also rich in antioxidants.
Avocados: A nutrient-dense source of healthy fats.
Nuts: Such as almonds, peanuts, cashews, and hazelnuts.
Seeds: Such as pumpkin and sesame seeds.
Canola oil: A versatile plant-based oil with a high smoke point.

Polyunsaturated fats (PUFAs)

Polyunsaturated fats are also essential for health, as the body cannot produce them. They are known for their ability to significantly lower harmful LDL cholesterol. There are two main types of PUFAs: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids

Omega-3s are particularly beneficial for heart health and are known to lower triglycerides, a type of fat in the blood.

Key sources of omega-3s include:

Oily fish: Salmon, mackerel, herring, sardines, and trout.
Nuts and seeds: Walnuts, flaxseeds, and chia seeds.
Plant-based oils: Flaxseed oil and canola oil.

Omega-6 fatty acids

Most people get enough omega-6s through their diet from common vegetable oils. While important, the key is maintaining a healthy balance between omega-3 and omega-6 intake.

Sources of omega-6s include:

Vegetable oils: Sunflower, corn, and soybean oils.
Nuts and seeds: Walnuts and sunflower seeds.

The worst fats: Saturated and trans fats

For optimal cholesterol management, it is crucial to limit or avoid saturated and trans fats. These fats actively increase LDL cholesterol and the risk of heart disease.

Saturated fats

Saturated fats are typically solid at room temperature and are primarily found in animal products and some tropical oils.

Sources to limit include:

Fatty meats and poultry: Red meat, processed meats, and poultry with skin.
Full-fat dairy: Butter, cream, and cheese.
Tropical oils: Coconut oil and palm oil.

Trans fats

Trans fats are the most harmful type of fat for your cholesterol and overall heart health, as they both raise LDL and lower HDL. Artificial trans fats, found in partially hydrogenated oils, are particularly damaging.

Sources to avoid include:

Fried foods: Commercially fried foods and some fast food.
Processed baked goods: Cookies, crackers, and cakes made with shortening.
Stick margarine: Made from partially hydrogenated oils.

Cooking with healthy fats

Choosing the right cooking oil is essential for a heart-healthy diet. Extra virgin olive oil is often considered a top choice for its proven benefits. For high-heat cooking, avocado oil and canola oil are excellent alternatives due to their high smoke points.

Comparison of fats for high cholesterol


Fat Type	Effect on Cholesterol	Best Sources	Worst Sources
Monounsaturated	Lowers LDL, raises HDL	Olive oil, avocados, almonds	N/A
Polyunsaturated	Lowers LDL, can raise HDL	Oily fish, walnuts, flaxseeds	N/A
Omega-3s	Lowers triglycerides, may raise HDL	Salmon, sardines, walnuts, flaxseed	N/A
Saturated	Raises LDL, can raise HDL slightly	Animal fats (butter, red meat), coconut oil, palm oil	Full-fat dairy, fatty cuts of meat, some processed foods
Trans	Raises LDL, lowers HDL	N/A	Partially hydrogenated oils, fried foods, certain baked goods

Beyond fat: Holistic dietary strategies

While focusing on healthy fats is critical, managing cholesterol is about more than just one food group. A heart-healthy eating pattern includes a variety of plant-based foods, such as fruits, vegetables, legumes, and whole grains. These foods provide soluble fiber, which actively helps reduce LDL cholesterol absorption in the gut.

Lifestyle factors also play a major role. Regular physical activity, quitting smoking, and maintaining a healthy weight are all crucial for improving cholesterol levels and overall heart health. By combining smart dietary fat choices with a comprehensive healthy lifestyle, you can effectively manage your cholesterol and reduce your risk of cardiovascular disease. For more in-depth guidance on heart-healthy eating, consult reputable organizations like the American Heart Association.

Frequently Asked Questions

Extra virgin olive oil is often considered the best cooking oil for high cholesterol due to its high concentration of heart-healthy monounsaturated fats and antioxidants. Avocado and canola oils are also excellent choices, especially for high-heat cooking.

Yes, coconut oil is high in saturated fat and should be used sparingly if you have high cholesterol. While it contains some medium-chain triglycerides (MCTs), its high saturated fat content can raise harmful LDL cholesterol.

Yes, nuts and seeds are rich in unsaturated fats, fiber, and plant sterols, all of which can contribute to lower LDL cholesterol when eaten as part of a balanced diet.

Eating too much saturated fat changes how the liver handles cholesterol. It reduces the effectiveness of LDL receptors on liver cells, allowing more LDL cholesterol to build up in the bloodstream.

The difference is based on their chemical structure. Both are healthy unsaturated fats, but polyunsaturated fats (like omega-3s and omega-6s) tend to lower LDL cholesterol slightly more than monounsaturated fats.

While omega-3 fatty acids can effectively lower high triglyceride levels, their effect on LDL cholesterol can be variable. Most health professionals recommend getting omega-3s from food sources like oily fish rather than relying on supplements.

Other strategies include eating more soluble fiber from oats, beans, and fruits; increasing physical activity; losing excess weight; and avoiding tobacco and excessive alcohol.