What is the best oil to lower triglycerides?

October 29, 2025 •

4 min read

According to the Mayo Clinic, choosing healthier fats, such as those found in plant-based oils and fish, is a key lifestyle change for managing triglycerides. While no single oil is a magic bullet, focusing on types rich in omega-3 and monounsaturated fatty acids provides the most significant benefit when considering what is the best oil to lower triglycerides.

Quick Summary

Several oils, particularly those high in omega-3 and monounsaturated fats, are effective for lowering triglycerides. The top contenders include fish oil and oils derived from plants like olives, flaxseeds, and canola. This guide details their benefits and provides practical advice for incorporating them into a heart-healthy diet.

Key Points

Prioritize Unsaturated Fats: Oils rich in monounsaturated and polyunsaturated fats, like omega-3s, are the most beneficial for lowering triglycerides.
Choose Fish Oil for Potent Omega-3s: For a concentrated source of EPA and DHA, fish oil (from fatty fish or supplements) is highly effective, especially for significantly elevated triglycerides.
Use Plant-Based Omega-3 Oils: Flaxseed oil, chia seed oil, and canola oil are good sources of ALA, a plant-based omega-3. Use flaxseed oil for low-heat cooking and dressings.
Cook with Monounsaturated Oils: Extra virgin olive oil and avocado oil, both rich in monounsaturated fats, are excellent choices for daily cooking and replace unhealthy saturated fats.
Combine with Lifestyle Changes: The type of oil is just one part of the solution; other essential steps include reducing sugar and alcohol, eating more fiber, and exercising regularly.
Read Labels and Rotate Oils: Always check labels for fat composition and rotate between different types of healthy oils to gain a variety of nutrients.

Understanding Triglycerides and Heart Health

Triglycerides are a type of fat found in your blood. After you eat, your body converts any excess calories into triglycerides and stores them in fat cells to be used for energy later. While essential for health, high levels can increase your risk of heart disease, stroke, and other health issues. A healthy diet, regular exercise, and maintaining a healthy weight are the cornerstones of managing high triglycerides. When it comes to dietary fat, the type of oil you consume can significantly influence your triglyceride levels.

Omega-3 Rich Oils: The Top Tier

For a powerful effect, oils rich in omega-3 fatty acids are a primary choice. The most potent are the long-chain omega-3s, EPA and DHA, predominantly found in fatty fish and fish oil supplements. While plant-based oils containing ALA (alpha-linolenic acid) are also beneficial, the body's conversion of ALA to EPA and DHA is inefficient.

Sources of Omega-3 Rich Oils

Fish Oil: This is one of the most effective ways to lower triglycerides, especially for individuals with very high levels. Prescription-grade omega-3 medications are also available and are more concentrated than over-the-counter supplements. The American Heart Association notes that consuming fatty fish twice a week can significantly lower triglycerides.
Flaxseed Oil: A rich source of ALA, flaxseed oil is a great plant-based option. Its benefits are best realized when used in low-heat applications like salad dressings or drizzled over cooked food, as high heat can damage the beneficial fatty acids.
Chia Seed Oil: Similar to flaxseed, chia seed oil contains high levels of ALA. These versatile seeds and their oil can be incorporated into smoothies, dressings, and baked goods.
Canola Oil: While a processed oil, canola oil provides a good amount of ALA and is lower in saturated fat than many common cooking oils, making it a better choice than butter or shortening.

Monounsaturated Fat Oils: Excellent Everyday Options

Monounsaturated fats are another type of healthy fat that can help lower blood triglycerides by improving cholesterol levels. Substituting saturated fats with monounsaturated fats is a heart-healthy dietary strategy.

Sources of Monounsaturated Fat Oils

Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is particularly rich in monounsaturated fats and antioxidants. It is a versatile cooking oil suitable for sautéing, roasting, and making salad dressings. Studies show that replacing saturated fats with olive oil can reduce triglyceride levels.
Canola Oil: In addition to its omega-3 content, canola oil is also high in monounsaturated fats, offering a balanced healthy fat profile for daily cooking.
Avocado Oil: With a mild flavor and high smoke point, avocado oil is another excellent source of monounsaturated fats for cooking and dressings.
Peanut Oil: Often used in Asian cooking, peanut oil is high in monounsaturated fats and has a distinct nutty flavor. However, it's important to be mindful of its overall fat and calorie content.

Comparison of Oils for Lowering Triglycerides


Feature	Fish Oil (Supplement)	Extra Virgin Olive Oil	Flaxseed Oil	Canola Oil
Primary Fat Type	Omega-3 (EPA/DHA)	Monounsaturated	Omega-3 (ALA)	Monounsaturated & Omega-3
Effect on Triglycerides	Highly effective, especially at high doses	Effective when replacing saturated fat	Effective as a source of ALA	Effective when replacing saturated fat
Best Use	Supplementation for significant lowering	Sautéing, roasting, dressings	Dressings, smoothies, low-heat	All-purpose cooking
Smoke Point	Not applicable	Medium (375°F/191°C)	Low (225°F/107°C)	High (400°F/204°C)
Taste Profile	Can have a fishy aftertaste	Robust, peppery, mild	Nutty, distinct	Neutral, mild

Lifestyle Changes for Optimal Results

Remember that no single oil can solve the problem of high triglycerides. A holistic approach incorporating lifestyle changes is key.

Limit Sugars and Refined Carbs: Excess sugar and simple carbohydrates are a primary cause of high triglycerides, as the body converts them into fat.
Reduce Alcohol Intake: Alcohol is high in calories and sugar, which directly elevates triglyceride levels.
Increase Fiber: Foods high in fiber, such as whole grains, nuts, and vegetables, can help lower triglyceride levels.
Regular Exercise: Physical activity is a powerful tool for reducing triglycerides and boosting heart health.
Weight Management: Losing even a small amount of weight can have a significant positive effect on triglyceride levels.

Conclusion

Ultimately, the best oil to lower triglycerides is one that is rich in unsaturated fats, particularly omega-3s and monounsaturated fatty acids, and is used to replace unhealthy saturated and trans fats in your diet. For a potent effect, fish oil or fatty fish are top choices, while olive oil, flaxseed oil, and canola oil are excellent, versatile options for daily cooking and dressing. By making informed choices about the oils you use and combining them with broader heart-healthy lifestyle changes, you can effectively manage and reduce your triglyceride levels. Always consult a healthcare professional before starting any new supplement regimen.

For more dietary tips on managing your cholesterol and triglycerides, consider exploring resources from the American Heart Association.

Frequently Asked Questions

Yes, olive oil can help lower triglycerides, especially when used to replace saturated and trans fats in your diet. It is rich in monounsaturated fats, which have been shown to have a positive effect on blood fat levels.

The research on coconut oil and triglycerides is mixed. While some studies show it can affect triglyceride levels, it is also high in saturated fats. Most heart health organizations still recommend choosing oils rich in unsaturated fats like olive or canola oil instead.

According to one review, significant reductions in triglyceride levels can be seen within one month of starting a regimen with fish oil. The effect is dependent on the dosage and consistency of consumption.

While plant oils like flaxseed and canola contain ALA, the body's conversion of this into the more active EPA and DHA found in fish is not very efficient. For significant triglyceride lowering, a combination of plant-based and marine-based omega-3s is often recommended.

No. The potency and purity can vary greatly between brands and types. Prescription-grade omega-3 preparations contain more active fatty acids than many over-the-counter supplements and should be used under a doctor's supervision.

Use healthy oils for sautéing, baking, and making dressings. Avoid deep-frying. Opt for oils with higher smoke points for cooking, like canola or avocado oil, and use delicate oils like flaxseed oil for low-heat applications or finishing dishes.

Oils high in saturated and trans fats, such as butter, lard, shortening, and hydrogenated oils, are poor choices as they can increase triglyceride levels. It is best to avoid these or use them sparingly.