What Is The Best Oil For Cholesterol And Blood Pressure?

October 5, 2025 •

4 min read

According to the American Heart Association, replacing unhealthy saturated and trans fats with unsaturated fats is crucial for heart health. But with so many choices on the market, understanding what is the best oil for cholesterol and blood pressure can be confusing.

Quick Summary

The best oils for managing cholesterol and blood pressure are those rich in unsaturated fats, particularly extra virgin olive oil, canola oil, and avocado oil. They help lower 'bad' LDL cholesterol and reduce blood pressure by replacing saturated fats in the diet.

Key Points

Embrace Unsaturated Fats: Replace saturated fats (butter, coconut oil) with healthy unsaturated fats found in plant-based oils to lower bad cholesterol.
Choose Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, EVOO is particularly effective at reducing LDL cholesterol and blood pressure.
Incorporate Omega-3s: Oils like canola and walnut oil are excellent sources of omega-3s, which help lower blood pressure and triglycerides.
Consider Smoke Point: Use oils with low smoke points (walnut, EVOO) for low-heat cooking or dressings and oils with high smoke points (avocado, rice bran) for frying.
Vary Your Oil Intake: Rather than relying on a single oil, use a variety of heart-healthy oils like avocado, canola, and sesame oil to gain a wider range of nutritional benefits.
Limit Saturated Fats: Minimize intake of saturated fats found in animal products and tropical oils to help control cholesterol and blood pressure.

Understanding the Science of Heart-Healthy Fats

Not all fats are created equal. The type of fat you consume plays a significant role in your cardiovascular health. While saturated fats, found in tropical oils like palm and coconut oil, can raise "bad" LDL cholesterol, healthier unsaturated fats can actively work to improve your lipid profile. The two primary types of unsaturated fats are monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).

Monounsaturated Fats (MUFAs)

MUFAs have a single double bond in their chemical structure and are typically liquid at room temperature. They are widely recognized for their ability to reduce LDL cholesterol levels in the blood, which, in turn, can lower the risk of heart disease and stroke. Oils rich in MUFAs include olive oil, canola oil, and avocado oil.

Polyunsaturated Fats (PUFAs)

PUFAs contain more than one double bond and are also liquid at room temperature. They are further broken down into omega-3 and omega-6 fatty acids.

Omega-3s: Essential fatty acids that the body cannot produce on its own. They are known to lower triglycerides, reduce blood pressure, and help prevent plaque buildup in arteries. Good sources include canola oil, soybean oil, flaxseed oil, and walnut oil.
Omega-6s: While also beneficial for lowering LDL cholesterol, they should be consumed in moderation and in balance with omega-3s. Sources include sunflower, corn, and safflower oils.

Top Contenders for Managing Cholesterol and Blood Pressure

When choosing an oil for heart health, look for options that are high in unsaturated fats and low in saturated fats. Consider these top choices:

Extra Virgin Olive Oil (EVOO): Considered one of the healthiest options, EVOO is rich in heart-healthy monounsaturated fats and powerful antioxidants called polyphenols. These antioxidants fight inflammation and combat oxidative stress, which benefits both cholesterol levels and blood pressure. A 2023 review of studies confirmed EVOO is effective in lowering blood pressure and LDL cholesterol.
Canola Oil: This oil has one of the lowest levels of saturated fat among common cooking oils. It is also a good source of both MUFAs and omega-3 fatty acids. Studies have shown that diets based on canola oil can significantly reduce total cholesterol and LDL cholesterol.
Avocado Oil: Pressed from the pulp of the avocado, this oil is a rich source of monounsaturated fats and antioxidants. It has a high smoke point, making it suitable for a variety of cooking methods, and can help lower LDL cholesterol while raising HDL ("good") cholesterol.
Walnut Oil: Packed with heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid, walnut oil can help reduce LDL cholesterol and triglycerides. It has a lower smoke point and is best used for dressings or finishing dishes.
Rice Bran Oil: A lesser-known but healthy option, rice bran oil is high in beneficial phytosterols and vitamin E. Research indicates it can lower LDL cholesterol while increasing HDL cholesterol.

Comparison of Healthy Cooking Oils

To help you decide, here is a comparison of some of the best oils for managing cholesterol and blood pressure.


Oil	Main Fat Type	Key Benefit	Best Uses	Smoke Point
Extra Virgin Olive Oil	Monounsaturated	Rich in antioxidants, reduces blood pressure and LDL cholesterol	Dressings, light sautéing, finishing	Medium-low
Canola Oil	Polyunsaturated & Monounsaturated	Low saturated fat, good omega-3 source	Frying, baking, general cooking	High
Avocado Oil	Monounsaturated	High in antioxidants, raises HDL cholesterol	High-heat cooking, sautéing, dressings	Very High
Walnut Oil	Polyunsaturated (Omega-3)	Reduces LDL cholesterol and triglycerides	Dressings, finishing, low-heat	Low
Rice Bran Oil	Polyunsaturated & Monounsaturated	Lowers LDL, raises HDL cholesterol	Stir-frying, deep frying, baking	High
Sesame Oil	Polyunsaturated & Monounsaturated	Contains sesamin, improves cholesterol levels	Stir-frying, Asian cuisine, flavorings	Medium-high

Making the Best Choice for Your Needs

Ultimately, there is no single best oil for everyone. A balanced approach often works best, involving the moderation of all oils and incorporating variety. Consider factors like your cooking method, desired flavor profile, and nutritional goals. The Mediterranean diet, for example, emphasizes extra virgin olive oil for its holistic health benefits. A good strategy is to use EVOO for dressings and light cooking, while reserving higher-smoke-point oils like avocado or canola for other applications.

Conclusion

Making informed choices about cooking oil is a powerful way to manage cholesterol and blood pressure. By replacing unhealthy saturated fats with heart-healthy alternatives like extra virgin olive oil, canola oil, avocado oil, and walnut oil, you can take a proactive step towards better cardiovascular health. Remember that the best oil for cholesterol and blood pressure isn't just one type, but a variety of high-quality, unsaturated fats used within a balanced, healthy diet. Regular exercise and a reduction of processed foods are also key to maximizing these benefits.

For more expert advice on heart-healthy eating, consult reputable sources like the American Heart Association.

Frequently Asked Questions

Yes, extra virgin olive oil is less processed and contains higher levels of antioxidants and polyphenols, which provide more significant heart health benefits, such as reducing LDL cholesterol and blood pressure, compared to regular olive oil.

Yes, canola oil is low in saturated fat and high in monounsaturated and polyunsaturated fats, including omega-3s. Studies have shown that using it in place of other dietary fats can help reduce LDL cholesterol levels.

Coconut and palm oils are high in saturated fats, which can raise LDL (bad) cholesterol and increase the risk of heart disease. It is recommended to limit their consumption and replace them with unsaturated fats.

Omega-3 fatty acids, found in oils like canola and walnut oil, are known to have a blood pressure-lowering effect. They also reduce triglycerides and help prevent plaque buildup in arteries, benefiting overall cardiovascular health.

Yes, avocado oil has a very high smoke point, making it an excellent choice for high-heat cooking methods like frying and roasting, while still providing heart-healthy monounsaturated fats.

Yes, walnut oil contains a high concentration of ALA, an omega-3 fatty acid, that can protect arteries and help lower LDL cholesterol. It's best used for dressings and other no-heat applications due to its low smoke point.

Antioxidants, particularly the polyphenols found in extra virgin olive oil, combat inflammation and oxidative stress. This helps improve the function of blood vessels and prevents the oxidation of LDL cholesterol, which is a key step in plaque buildup.