What is the best fat to lower LDL?

October 22, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is one of the most effective dietary changes you can make to improve your cholesterol levels. But with so many options, what is the best fat to lower LDL? The answer lies in understanding the difference between different types of fats and focusing on unsaturated varieties, including monounsaturated and polyunsaturated fats.

Quick Summary

This guide details the best unsaturated fats, like those found in olive oil and oily fish, that can help reduce harmful LDL cholesterol. It also explains why limiting saturated and eliminating trans fats is crucial for heart health.

Key Points

Unsaturated Fats are Key: Monounsaturated and polyunsaturated fats are the best types to actively lower LDL cholesterol when replacing saturated fats.
Prioritize Monounsaturated Fats: Foods like olive oil, avocados, and nuts are excellent sources of monounsaturated fats that reduce harmful LDL cholesterol.
Boost Omega-3s: Oily fish such as salmon and mackerel are rich in omega-3 polyunsaturated fats, which are beneficial for heart health and can help lower LDL.
Avoid Trans and Saturated Fats: Eliminate trans fats completely and limit saturated fat intake from sources like red meat and butter to manage LDL effectively.
Incorporate Practical Swaps: Replace unhealthy fats in your cooking and snacking with healthy alternatives, like using olive oil instead of butter or eating nuts instead of chips.

Understanding the Types of Fat and Their Impact on LDL Cholesterol

Not all fats are created equal, especially when it comes to your heart health and LDL ("bad") cholesterol. The key distinction lies between saturated, trans, and unsaturated fats. Saturated fats, found predominantly in animal products and some plant-based oils like coconut and palm, are known to increase LDL cholesterol levels. Trans fats, largely eliminated from the food supply but still found in some processed items, are the most harmful, as they both raise LDL and lower beneficial HDL cholesterol. The focus for heart health is on unsaturated fats, which can actively help lower LDL cholesterol when used to replace the less healthy alternatives.

Monounsaturated Fats: A Heart-Healthy Champion

Monounsaturated fats are often touted as one of the best choices for managing cholesterol. They help reduce LDL cholesterol levels while maintaining or even increasing HDL ("good") cholesterol. This is particularly beneficial for overall heart health. These fats are typically liquid at room temperature and solid when chilled.

Key sources of monounsaturated fats include:

Olive oil: Extra virgin olive oil is a cornerstone of the Mediterranean diet and a superb source of monounsaturated fat.
Avocados: Rich in monounsaturated fat, avocados have been shown to have a similar cholesterol-lowering effect to olive oil.
Nuts: Almonds, cashews, and pecans are excellent sources.
Canola oil: A neutral-flavored oil that is high in monounsaturated fat.

Polyunsaturated Fats: Omega-3 and Omega-6

Polyunsaturated fats are another class of beneficial fats that can help lower LDL cholesterol. This category is further divided into two types: omega-3 and omega-6 fatty acids, both of which are essential for the body.

Key sources of polyunsaturated fats include:

Oily fish: Mackerel, salmon, herring, and sardines are rich in omega-3s. The American Heart Association recommends eating oily fish at least twice a week.
Walnuts: These nuts are a great plant-based source of omega-3s.
Seeds: Flaxseeds, chia seeds, and sunflower seeds are packed with polyunsaturated fats.
Vegetable oils: Corn, soybean, and safflower oils are good sources of omega-6 fatty acids.

Comparison Table: Healthy Fats vs. Unhealthy Fats


Feature	Monounsaturated Fats	Polyunsaturated Fats	Saturated Fats	Trans Fats
Effect on LDL	Lowers	Lowers	Increases	Increases
Effect on HDL	Maintains/Increases	May increase slightly	May increase, but raises LDL significantly	Lowers
Primary Sources	Olive oil, avocado, nuts	Oily fish, seeds, walnuts	Red meat, butter, cheese, coconut oil	Processed foods, fried foods
State at Room Temp	Liquid	Liquid	Solid	Solid
Cardiovascular Risk	Decreases risk	Decreases risk	Increases risk	Increases risk significantly
Cooking Suitability	Sautéing, roasting	Dressings, low-heat cooking	Limited use	Avoid completely

Practical Strategies for Incorporating Healthy Fats

Changing your dietary fat intake doesn't have to be complicated. Start with small, manageable swaps in your daily routine. For example, use extra virgin olive oil as a base for salad dressings instead of creamy alternatives. Snack on a handful of almonds or walnuts instead of chips or cookies. When cooking, replace butter or lard with canola or sunflower oil for sautéing or baking.

Another effective strategy is to increase your intake of fatty fish. Aim for at least two servings of salmon, mackerel, or trout per week. If you're not a fan of fish, consider plant-based omega-3 sources like ground flaxseed or chia seeds, which can be easily added to smoothies or oatmeal. Remember, the goal is not to eliminate all fat, but to substitute unhealthy fats with heart-healthy ones. The positive effects on your LDL and overall cardiovascular health will make these changes worth it.

Conclusion

Ultimately, the best approach for managing LDL cholesterol through diet is to replace saturated and trans fats with unsaturated fats, prioritizing both monounsaturated and polyunsaturated varieties. This heart-healthy eating pattern is supported by numerous studies and public health recommendations. By focusing on foods rich in healthy fats like olive oil, nuts, avocados, and oily fish, you can take a proactive step toward lowering your LDL cholesterol and promoting long-term cardiovascular wellness.

American Heart Association - The Skinny on Fats

Cooking with Healthy Fats

Choose the right oil: Use extra virgin olive oil for salad dressings and low-to-medium heat cooking. Canola and sunflower oils are also good alternatives for cooking.
Embrace whole foods: Get healthy fats directly from whole foods like avocados, nuts, and seeds rather than relying on processed foods.
Make your own dressings: Easily create heart-healthy salad dressings with olive oil and vinegar, avoiding bottled versions that may contain unhealthy additives.
Bake smart: When baking, use unsaturated oils like canola oil to replace butter or shortening.
Boost your fish intake: Include oily fish such as salmon and mackerel in your weekly meal plan.
Add nuts and seeds: Incorporate nuts and seeds into your diet by adding them to salads, yogurt, or as a snack.

Managing LDL Cholesterol

Read food labels: Look for products with low or zero grams of saturated and trans fats. Avoid anything with "partially hydrogenated oils".
Prioritize unsaturated fats: Focus your fat intake on monounsaturated fats from sources like olive oil and avocados, and polyunsaturated fats from oily fish and walnuts.
Balance your diet: Combine healthy fats with a diet rich in fruits, vegetables, whole grains, and lean proteins for optimal results.
Limit saturated fat: Restrict saturated fat from red meat, full-fat dairy, and tropical oils.
Exercise regularly: Regular physical activity is a crucial component of any cholesterol-management plan.
Consult a professional: Always consult with a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have a medical condition.
Monitor cholesterol: Follow your doctor's recommendations for monitoring your cholesterol levels to track your progress.

Frequently Asked Questions

Extra virgin olive oil is often considered one of the best oils for lowering LDL cholesterol due to its high concentration of monounsaturated fats, which have been shown to reduce harmful cholesterol levels.

No, coconut oil is high in saturated fat and can actually increase LDL cholesterol levels. While it may also slightly increase HDL cholesterol, the overall effect on cardiovascular risk makes it a less healthy choice than unsaturated oils.

Nuts like almonds, walnuts, and pecans are rich in monounsaturated and polyunsaturated fats, fiber, and plant sterols, all of which contribute to lowering LDL cholesterol.

Yes, omega-3 fatty acids, a type of polyunsaturated fat found in oily fish and certain seeds, have been shown to help lower LDL and triglyceride levels.

Instead of focusing on a strictly low-fat diet, it's more important to replace unhealthy saturated and trans fats with healthy unsaturated fats. The type of fat you eat is more critical than the total quantity.

Both are healthy unsaturated fats that help lower LDL cholesterol. Monounsaturated fats have one chemical double bond, while polyunsaturated fats have more than one. Sources differ, but both are beneficial for heart health.

No, some vegetable oils, particularly those containing trans fats from partial hydrogenation or tropical oils high in saturated fat like palm or coconut oil, are not heart-healthy. Stick to liquid oils high in unsaturated fats, such as olive, canola, and sunflower oil.