Which Oil Has More HDL? A Guide to Heart-Healthy Fats

December 12, 2025 •

4 min read

According to a 2022 meta-analysis, canola oil effectively reduced LDL cholesterol, a marker of cardiovascular risk, but both canola and olive oil offer heart-healthy benefits. This data, however, doesn't fully answer the question of which oil has more HDL, prompting a closer look at the specific impacts of different cooking fats.

Quick Summary

This article provides a detailed comparison of common cooking oils, evaluating their effects on high-density lipoprotein (HDL) cholesterol levels. It examines the roles of monounsaturated and polyunsaturated fats found in olive oil, avocado oil, and canola oil, while also addressing the complexities surrounding coconut oil and saturated fats.

Key Points

Olive Oil (EVOO) is a top choice: Rich in monounsaturated fats and antioxidants like polyphenols, EVOO not only increases HDL levels but also enhances its functionality.
Avocado Oil offers similar benefits: Like olive oil, it is packed with monounsaturated fats that support healthy HDL levels and can lower LDL, making it a great alternative.
Canola Oil is effective for overall cholesterol: While it might not significantly raise HDL more than olive oil, it is proven to lower total and LDL cholesterol and is a good source of omega-3s, making it a heart-healthy choice.
Coconut Oil is not recommended for heart health: Despite raising HDL, its high saturated fat content also significantly increases harmful LDL cholesterol, a major risk factor for cardiovascular disease.
Lifestyle changes are crucial for raising HDL: Beyond oil choice, regular exercise, smoking cessation, and maintaining a healthy weight are proven methods for boosting HDL levels.
Dietary focus is on unsaturated fats: The most effective strategy for managing cholesterol is to replace saturated and trans fats with unsaturated fats from sources like olive, avocado, nuts, and fatty fish.

Understanding HDL Cholesterol

High-density lipoprotein (HDL) is often referred to as the "good" cholesterol because it helps remove excess cholesterol from the bloodstream, transporting it back to the liver for removal. A higher level of HDL is generally linked to a lower risk of heart disease. While genetic factors play a significant role in your baseline HDL levels, dietary choices, including the cooking oils you use, can influence them positively. Replacing unhealthy fats with those rich in monounsaturated and polyunsaturated fatty acids is a primary strategy for improving your lipid profile.

The Impact of Olive Oil on HDL

Extra virgin olive oil (EVOO) is a cornerstone of the heart-healthy Mediterranean diet and is widely celebrated for its health benefits. It is rich in monounsaturated fatty acids and powerful antioxidants called polyphenols. Research indicates that these polyphenols are key to boosting HDL functionality, not just its quantity. For instance, the PREDIMED study found that replacing butter with two tablespoons of olive oil daily increased HDL functionality by 11%. For maximum benefit, cold-pressed, unrefined varieties of EVOO are best as they preserve more of the beneficial nutrients.

Avocado Oil's Effects on HDL

Avocado oil is another oil high in heart-healthy monounsaturated fats. Studies suggest that incorporating avocado oil into the diet can help raise HDL while simultaneously lowering LDL ("bad") cholesterol levels. The oil also contains a number of antioxidants, such as tocopherols and phytosterols, which contribute to its anti-inflammatory effects. Avocado oil's relatively high smoke point also makes it a versatile and healthy option for high-heat cooking methods like frying and roasting, where some of the benefits of other oils may be lost.

Canola Oil and Cholesterol Profile

Canola oil, derived from rapeseed, is known for its high monounsaturated fat and omega-3 (alpha-linolenic acid, or ALA) content. Clinical trials have shown that canola oil effectively lowers total and LDL cholesterol. While a 2017 study on dyslipidemic patients observed an increase in HDL with canola oil consumption, a later meta-analysis suggested that compared to olive oil, canola oil had a more pronounced effect on lowering LDL but showed no significant difference in affecting HDL concentrations. However, as a replacement for saturated fats, it still provides a beneficial shift in overall cholesterol balance.

The Coconut Oil Conundrum

Coconut oil is a contentious topic in heart health due to its exceptionally high saturated fat content—around 90%. While some studies show that it can raise HDL cholesterol, they also consistently report an increase in harmful LDL cholesterol. Health organizations, including the American Heart Association, advise against the regular consumption of coconut oil, especially when compared to unsaturated vegetable oils. The overall cholesterol-raising effect, particularly on LDL, poses a greater cardiovascular risk despite the accompanying HDL increase.

Oil Comparison for HDL Impact


Feature	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Canola Oil	Coconut Oil
Primary Fat Type	Monounsaturated	Monounsaturated	Monounsaturated	Saturated
Effect on HDL	Increases functionality and levels	Increases levels	Increases levels, lowers LDL/HDL ratio	Increases levels, but also LDL
Effect on LDL	Lowers levels	Lowers levels	Lowers levels effectively	Increases levels significantly
Key Components	Polyphenols, antioxidants	Vitamin E, phytosterols, carotenoids	Omega-3 (ALA)	Lauric acid
Cooking Suitability	Low-to-medium heat, finishing	High heat, versatile	High heat, versatile	Limited use due to high saturated fat

Lifestyle Changes to Boost HDL Naturally

Beyond your choice of cooking oil, several lifestyle modifications have a profound and scientifically supported impact on raising HDL cholesterol and improving overall heart health. The benefits of these changes have a stronger evidence base for reducing heart attack risk than medication used solely to raise HDL.

Exercise Regularly: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, jogging, or cycling. Just 60 minutes of moderate exercise per week can positively influence HDL levels.
Quit Smoking: Smoking is known to lower HDL levels. Cessation can lead to a rapid increase in HDL and significantly reduce overall cardiovascular risk.
Manage Your Weight: Losing excess body weight, particularly fat concentrated around the midsection, has been shown to raise HDL levels and lower triglycerides. A modest weight loss of 5-10% can have measurable effects.
Include Other HDL-Boosting Foods: Incorporate other foods rich in healthy fats and soluble fiber into your diet. This includes fatty fish like salmon and mackerel, nuts such as almonds and walnuts, and whole grains like oats and barley.
Limit Refined Carbohydrates and Sugar: High intake of refined carbs and added sugars can have a negative impact on HDL levels.
Moderate Alcohol Consumption: Moderate intake has been linked to slightly higher HDL levels, but excessive drinking is harmful. For those who don't drink, starting for this purpose is not recommended by the Mayo Clinic due to other health risks.

Conclusion: Making the Best Oil Choice

While no single oil offers a magic solution, the evidence suggests that extra virgin olive oil and avocado oil are among the best choices for supporting high HDL cholesterol, thanks to their rich content of monounsaturated fats and beneficial antioxidants. Their health benefits are extensively documented, especially within the context of a Mediterranean-style diet. Canola oil is a respectable, budget-friendly option that also improves the overall lipid profile by reducing LDL. The key takeaway is to prioritize oils rich in unsaturated fats over those high in saturated fats, like coconut oil, which raises both good and bad cholesterol and is not recommended for regular consumption. By combining the use of heart-healthy oils with a balanced diet and an active lifestyle, you can effectively work toward maintaining healthy HDL levels. For further guidelines, the American Heart Association offers extensive resources on healthy eating.

Frequently Asked Questions

Extra virgin olive oil and avocado oil are considered among the best for raising HDL due to their high content of monounsaturated fats and antioxidants. Olive oil, in particular, has been shown to improve HDL functionality.

Yes, coconut oil can raise HDL cholesterol. However, it also significantly raises LDL ('bad') cholesterol due to its high saturated fat content. Health experts advise against using it as a primary cooking oil because the increase in LDL poses a greater cardiovascular risk.

While both are healthy options, research shows olive oil, especially extra virgin varieties, may provide more extensive HDL benefits due to its unique antioxidant profile. However, a meta-analysis showed that canola oil was more effective at lowering LDL.

Both are rich in monounsaturated fats and benefit HDL. A key difference is olive oil's higher concentration of polyphenols, which are powerful antioxidants that enhance HDL functionality. Avocado oil, however, has a higher smoke point, making it suitable for high-heat cooking.

Foods rich in omega-3 fatty acids, monounsaturated fats, and soluble fiber can boost HDL. Examples include fatty fish (salmon, sardines), nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), whole grains (oats, barley), and legumes (beans, lentils).

Regular exercise is one of the most effective lifestyle changes for raising HDL cholesterol. As little as 60 minutes of moderate aerobic exercise per week can increase HDL levels. The best results, however, are seen when combining exercise with a heart-healthy diet.

While higher HDL is generally better, recent findings suggest that extremely high HDL (above 100 mg/dL) might be linked to a higher risk of heart disease in some individuals, often due to genetic factors. If you have very high HDL, it is best to consult a doctor to understand the underlying cause.