Which cooking fat is the most heart healthy?

October 18, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats is a smart move for heart health. The key question for many home cooks remains: which cooking fat is the most heart healthy and suitable for their needs? While olive oil is a perennial favorite, other options offer unique benefits depending on the cooking method.

Quick Summary

A comparison of cooking fats reveals that options rich in unsaturated fats, such as olive and avocado oil, are superior for cardiovascular health. Key factors to consider include the fat composition and smoke point of each oil, with extra virgin olive oil and avocado oil standing out as top choices for different cooking applications.

Key Points

Olive Oil is the Gold Standard: Extra Virgin Olive Oil (EVOO) is a top choice for heart health due to its high monounsaturated fat content and powerful antioxidants, especially for low-to-medium heat cooking and dressings.
Avocado Oil is Best for High Heat: With its exceptionally high smoke point, avocado oil is the healthiest option for grilling, searing, and high-temperature frying, preserving its monounsaturated fats and antioxidants.
Unsaturated Fats are Superior: Favoring cooking fats rich in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats over saturated fats is key for lowering bad cholesterol (LDL) and improving heart health.
Limit Saturated and Avoid Trans Fats: Reduce or eliminate solid fats like butter, lard, and especially tropical oils like coconut oil, which can raise LDL cholesterol. Avoid trans fats, often found in processed foods.
Cooking Method Matters: Choose an oil with an appropriate smoke point for your recipe. Using high-quality EVOO for a salad dressing is ideal, while avocado oil is a better fit for high-temperature sautéing.
Consider Other Healthy Options: Canola and sunflower oils are also good sources of unsaturated fats and offer high smoke points, making them versatile and affordable alternatives for everyday cooking.

Understanding the Fats: Saturated vs. Unsaturated

To determine which cooking fat is the most heart healthy, it's crucial to understand the different types of fat and their effects on your body. Not all fats are created equal, and their impact on cholesterol and overall cardiovascular health varies significantly.

Saturated Fats: Found primarily in animal products like butter and lard, as well as tropical oils like coconut and palm oil, saturated fats are solid at room temperature. Decades of research have linked high intake of saturated fats to increased levels of LDL ('bad') cholesterol, which can raise the risk of heart disease.
Unsaturated Fats: Typically liquid at room temperature, these fats are found in plant-based oils, nuts, and seeds. They are a healthier alternative to saturated fats and are known to improve cholesterol levels and reduce heart disease risk. Unsaturated fats are further divided into two types:
- Monounsaturated Fats (MUFAs): Found in olive oil, avocado oil, and canola oil, MUFAs help lower LDL cholesterol while maintaining HDL ('good') cholesterol.
- Polyunsaturated Fats (PUFAs): Abundant in oils like sunflower, corn, and soybean oil, PUFAs also help lower LDL cholesterol. This category includes essential omega-3 and omega-6 fatty acids.

The Contenders: Olive Oil vs. Avocado Oil

When discussing heart-healthy cooking fats, extra virgin olive oil (EVOO) and avocado oil are often cited as the top choices. Both are rich in beneficial monounsaturated fats and antioxidants, but they differ in their optimal use cases due to their smoke points.

Olive Oil: The Mediterranean Staple EVOO is the least processed type of olive oil, produced by cold-pressing olives. This method preserves its high concentration of beneficial polyphenols and antioxidants, giving it a distinctive flavor and powerful anti-inflammatory properties. Numerous studies link olive oil consumption to improved cardiovascular health, including lower LDL cholesterol and blood pressure.

Avocado Oil: The High-Heat Hero Like olive oil, avocado oil is packed with heart-healthy monounsaturated fats and antioxidants, such as vitamin E. Its key advantage lies in its exceptionally high smoke point, around 520°F (271°C). This makes it more stable and a safer option for high-temperature cooking methods like grilling, searing, and frying.

Comparison of Common Cooking Fats


Feature	Extra Virgin Olive Oil	Avocado Oil	Canola Oil	Coconut Oil	Butter
Heart-Healthy Fats (MUFA/PUFA)	High	High	High	Low	Low
Saturated Fat	Low	Low	Very Low	Very High	Very High
Antioxidants	Very High (especially EVOO)	High	Low to Moderate	Moderate	Low
Smoke Point	Low to Medium (~375°F/191°C)	High (~520°F/271°C)	High (~468°F/242°C)	Medium (~350°F/177°C)	Low (~302°F/150°C)
Best Uses	Dressings, low-heat sautéing, finishing	High-heat cooking, baking, marinades	Frying, baking, stir-frying	Limited use due to high saturated fat	Sparingly, for flavor

The Problem with Coconut Oil

Despite its trendy reputation, coconut oil is not considered heart healthy due to its extremely high saturated fat content—about 90%. While some have claimed that the specific type of saturated fat it contains, medium-chain triglycerides (MCTs), makes it beneficial, major health organizations like the American Heart Association advise against its frequent use. Decades of evidence show it raises LDL ('bad') cholesterol, countering any potential minor benefits. Instead, it is recommended to replace coconut oil and other saturated fats with unsaturated alternatives.

Making Smart Choices for Your Kitchen

Choosing the right oil depends on your cooking method. For raw applications like salad dressings or for low-heat sautéing, a high-quality, cold-pressed EVOO is the gold standard for flavor and nutritional benefits. For high-temperature tasks like grilling or deep-frying, avocado oil is the safest and healthiest choice, as its high smoke point prevents harmful breakdown. Canola and other vegetable oils also offer heart-healthy unsaturated fats and high smoke points, making them versatile, budget-friendly options.

Ultimately, a combination of heart-healthy oils can provide the best of all worlds. Use EVOO for dressings and light cooking, avocado oil for high-heat needs, and opt for canola or other vegetable oils for general-purpose cooking. The key takeaway is to prioritize unsaturated fats from plants and use solid, saturated fats like butter or coconut oil sparingly. A balanced approach, aligned with overall dietary recommendations, is the most effective path to a heart-healthy lifestyle.

Conclusion: The Final Verdict on Heart-Healthy Fats

In the debate over which cooking fat is the most heart healthy, the clear winners are plant-based, unsaturated options like extra virgin olive oil and avocado oil. Olive oil offers unparalleled antioxidant benefits for low-to-medium heat applications, while avocado oil provides a high-heat stable alternative without compromising cardiovascular health. The central message is to actively replace saturated fats—found in animal fats and coconut oil—with these beneficial unsaturated options to lower LDL cholesterol and protect your heart. While individual needs may vary, incorporating a variety of these healthy oils into a balanced diet is the best strategy for promoting long-term cardiovascular wellness. Find more information on fats and heart health here.

Frequently Asked Questions

Both olive oil and avocado oil are excellent for heart health due to their high content of monounsaturated fats and antioxidants. Olive oil has a longer research track record supporting its benefits, particularly in the Mediterranean diet. However, avocado oil has a higher smoke point, making it more suitable for high-heat cooking.

Saturated fats are typically solid at room temperature and primarily come from animal and some tropical plant sources like coconut oil. They can raise LDL ('bad') cholesterol. Unsaturated fats are liquid at room temperature, found in plants and fish, and are known to improve cholesterol levels and heart health.

Coconut oil contains an exceptionally high amount of saturated fat (about 90%). Major health organizations, including the American Heart Association, advise against its frequent use because decades of research show it raises LDL ('bad') cholesterol, increasing the risk of heart disease.

When an oil is heated past its smoke point, it starts to break down and release harmful free radicals and compounds. These can create an unpleasant flavor and are potentially damaging to cellular health.

Extra virgin olive oil has a lower smoke point than refined olive oil or avocado oil. While safe for low-to-medium heat cooking like sautéing, it's best to avoid using it for high-temperature frying to preserve its beneficial compounds and prevent the formation of harmful substances.

To protect oil from damage, store it in a cool, dark place away from heat and light. Ideally, oils should be kept in dark glass bottles or tins and used within 12 months to prevent them from going rancid.

Yes, seed oils like sunflower and canola are generally considered healthy, as they are high in unsaturated fats that benefit heart health. Recent concerns about their omega-6 content are often unfounded, as research confirms the cardio-protective benefits of balancing omega-6 with omega-3 fatty acids.