What is the Number One Heart Healthy Oil? An Expert Guide

December 14, 2025 •

3 min read

According to a meta-analysis published in the journal Nutrients, higher consumption of olive oil is linked to a significantly reduced risk of cardiovascular disease. With so many options available, understanding which oil offers the most benefits is crucial for anyone looking to support their heart health through diet. While many plant-based oils contain healthy fats, one stands out with the most robust body of scientific evidence.

Quick Summary

Extra virgin olive oil is widely regarded as the best oil for heart health due to its extensive research history and rich content of monounsaturated fats and antioxidants. Other excellent choices, like avocado oil, are suitable for high-heat cooking, while some refined or partially hydrogenated oils should be avoided to protect cardiovascular wellness.

Key Points

Extra Virgin Olive Oil (EVOO) is #1: Widely backed by scientific evidence, EVOO is praised for its high monounsaturated fat and antioxidant content, which support heart health.
Avocado Oil is a Strong Contender: Ideal for high-heat cooking due to its high smoke point, avocado oil offers a similar profile of healthy monounsaturated fats as EVOO.
Antioxidants are Crucial: EVOO's rich polyphenols and avocado oil's vitamin E act as powerful anti-inflammatory agents, a key factor in reducing cardiovascular disease risk.
Consider Cooking Method: Use EVOO for dressings and low-to-medium heat cooking, and turn to avocado oil for higher temperature applications to maximize benefits and avoid degradation.
Avoid Harmful Fats: Limit or avoid oils with high saturated fat (like coconut oil) and trans fats (like partially hydrogenated oils) in favor of healthier, plant-based unsaturated options.
Context is Key: A healthy diet includes a variety of healthy fats from different sources. No single oil can replace a balanced diet rich in whole foods, nuts, and seeds.

Why Extra Virgin Olive Oil Takes the Top Spot

Among all culinary oils, extra virgin olive oil (EVOO) consistently receives the strongest endorsement from cardiologists and nutrition experts. Its health benefits stem from being high in monounsaturated fatty acids (MUFAs), primarily oleic acid, and rich in potent antioxidants called polyphenols.

Benefits of EVOO

EVOO's high MUFA content helps lower 'bad' LDL cholesterol and can raise 'good' HDL cholesterol when replacing saturated fats, reducing heart disease risk. Its antioxidants, like oleocanthal, have anti-inflammatory effects that protect against cardiovascular disease. A study linked higher olive oil intake to a 19% lower risk of cardiovascular mortality. Its oleic acid content also contributes to stability when heated.

Excellent Alternative: Avocado Oil

Avocado oil is another highly recommended heart-healthy option, particularly for high-heat cooking due to its smoke point around 520°F (271°C). It shares a similar fatty acid profile with olive oil, being rich in MUFAs (oleic acid). Avocado oil has a neutral flavor, making it versatile, and contains vitamin E and other antioxidants that support vascular health and reduce inflammation.

Other Healthy Oils to Consider

Other oils can support a heart-healthy diet:

Canola Oil: Low in saturated fat, contains omega-3s, and is suitable for various cooking methods due to its mild flavor and higher smoke point.
Walnut Oil: Rich in omega-3 alpha-linolenic acid (ALA), best used unheated in dressings.
Flaxseed Oil: Another excellent source of ALA, also recommended for use without heat.

Oils to Limit or Avoid

Some fats should be limited for heart health:

Partially Hydrogenated Oils: A major source of artificial trans fats, linked to significant harm to heart health. Look for 'partially hydrogenated oil' in ingredients.
Highly Refined Seed Oils: While containing unsaturated fats, the refining process removes beneficial compounds. High omega-6 content can be pro-inflammatory if unbalanced with omega-3s.
Coconut Oil: Composed of about 90% saturated fat. Experts advise using sparingly and prioritizing unsaturated fats.

Cooking Oil Comparison Table


Feature	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Canola Oil
Best For	Dressings, sauces, sautéing, drizzling over food	High-heat cooking, frying, baking	Baking, sautés, general cooking
Smoke Point	Medium (325–375°F)	High (520°F)	High (400°F)
Flavor Profile	Grassy, peppery, or fruity	Mild, neutral	Mild, neutral
Key Fats	High in MUFAs, some PUFAs	High in MUFAs, some PUFAs	High in MUFAs and PUFAs (Omega-3s)
Antioxidant Content	Very high in polyphenols	High in vitamin E, lutein	Some antioxidants, less than EVOO
Research Backing	Extensive, particularly EVOO	Emerging but growing	Conflicting, industry-backed studies

Conclusion: Making the Best Choice for Your Heart

Based on scientific evidence, extra virgin olive oil is the number one heart healthy oil due to its superior combination of heart-protective monounsaturated fats and powerful antioxidants. Its role in the Mediterranean diet has been widely studied and linked to reduced risks of cardiovascular disease and mortality. However, a truly heart-healthy approach involves a variety of beneficial fats. Integrating avocado oil is an excellent strategy for high-heat cooking, while other oils like walnut and flaxseed can add variety and omega-3s in cold preparations. The key is moderation and prioritizing minimally processed, unsaturated fats over saturated and trans fats. Replacing unhealthy fats with EVOO or other plant-based oils is a simple yet impactful step toward a healthier heart.

American Heart Association - The Facts on Fats

Frequently Asked Questions

Yes. Extra virgin olive oil is unrefined and cold-pressed, which preserves more of its potent antioxidants, like polyphenols. Regular olive oil is more processed, removing some of these beneficial compounds.

EVOO has a medium smoke point (325-375°F), making it suitable for sautéing. For high-heat frying, an oil with a higher smoke point, like avocado oil, is a better choice to prevent the oil from breaking down and producing unhealthy compounds.

Both are excellent choices, rich in monounsaturated fats. Olive oil has a longer and more extensive research history proving its cardiovascular benefits. Avocado oil has a higher smoke point and a more neutral flavor, making it versatile for high-heat cooking.

No. Claims that all seed oils are toxic are not supported by scientific evidence. Canola oil is low in saturated fat and contains healthy fats. However, it is more processed and less nutrient-dense than unrefined oils like EVOO.

Coconut oil is very high in saturated fat and its benefits are often overstated. While some argue that medium-chain fatty acids are different, experts generally recommend prioritizing oils with lower saturated fat content, like olive or avocado oil.

A large U.S. study found that consuming more than 1/2 tablespoon of olive oil daily was associated with a lower risk of death from heart disease. Other studies suggest up to 20g/day (about 1.5 tbsp) is beneficial.

While cooking may reduce some of the polyphenols in olive oil, enough remain to provide health benefits. EVOO is more stable than many other oils when heated, but using it unheated in dressings preserves the most antioxidants.