Which Oil Increases Good Cholesterol? A Deep Dive into Heart-Healthy Fats

With nearly 38% of U.S. adults having high cholesterol, a major risk factor for heart disease, many people seek dietary changes to improve their lipid profile. Understanding which oil increases good cholesterol, known as HDL, is a key step toward improving your health and reducing cardiovascular risk.

Quick Summary

Using healthy oils rich in unsaturated fats can help raise your HDL cholesterol. Olive and avocado oils are top choices, but moderation is key for heart health.

Key Points

• EVOO is a top choice: Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which are proven to help increase good cholesterol.

• Avocado oil works similarly: Rich in MUFAs, avocado oil can also effectively raise HDL levels while lowering LDL.

• Canola oil is mixed: Primarily effective at lowering LDL, canola oil's impact on raising HDL is less conclusive, though it contains healthy fats.

• Moderation is key: Even healthy oils are calorie-dense; they should replace less healthy fats, not just be added to your diet.

• Be cautious with coconut oil: Its high saturated fat content can raise LDL cholesterol, and its HDL benefits are outweighed by this risk.

• Lifestyle impacts matter: Beyond oil choices, regular exercise, quitting smoking, and maintaining a healthy weight are critical for raising HDL.

The Science of Good and Bad Cholesterol

Cholesterol is a waxy, fat-like substance that the body needs to build healthy cells. However, high levels of certain types of cholesterol can increase your risk of heart disease. There are two primary types of cholesterol transported in the bloodstream:

• Low-density lipoprotein (LDL) cholesterol: Often called the "bad" cholesterol, LDL contributes to fatty plaque buildup in your arteries, a condition called atherosclerosis.
• High-density lipoprotein (HDL) cholesterol: Known as the "good" cholesterol, HDL helps remove excess cholesterol from the bloodstream and transports it to the liver for processing and excretion, thereby protecting the arteries.

Not all dietary fats are created equal in their effect on cholesterol. Saturated and trans fats tend to increase LDL, while unsaturated fats (monounsaturated and polyunsaturated) are known to improve cholesterol levels by lowering LDL and, in some cases, increasing HDL. The key to choosing the right oil for your heart health lies in its fatty acid composition.

Top Oils for Increasing Good Cholesterol

Based on decades of research, certain plant-based oils stand out for their positive impact on HDL levels and overall heart health. When aiming to increase HDL, focus on replacing sources of saturated fats (like butter or lard) with these healthier options.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a cornerstone of the heart-healthy Mediterranean diet and is a top contender for those asking which oil increases good cholesterol. Its beneficial effects come from its high concentration of monounsaturated fatty acids (MUFAs) and powerful antioxidants known as polyphenols.

• MUFAs: Oleic acid, the primary MUFA in olive oil, helps lower LDL cholesterol.
• Polyphenols: These compounds not only provide antioxidant properties but also contribute directly to increasing HDL levels. Studies have shown that consuming polyphenol-rich olive oil significantly enhanced HDL levels in participants.

For maximum benefit, choose extra virgin olive oil, which is the least processed variety and retains the highest level of polyphenols.

Avocado Oil

Like olive oil, avocado oil is a fantastic source of heart-healthy monounsaturated fats. Studies indicate that incorporating avocado oil into the diet can help lower LDL while increasing HDL cholesterol. The oil is also rich in antioxidants like lutein, which helps protect against damage to the arteries. Avocado oil's high smoke point also makes it a versatile choice for various cooking methods, including high-heat applications like frying or searing.

Other Beneficial Oils and Foods

Several other oils and oil-rich foods also contribute to a healthy lipid profile:

• Flaxseed Oil: A great plant-based source of omega-3 fatty acids (alpha-linolenic acid or ALA), flaxseed oil has been shown to improve LDL levels when used in place of saturated fats. It has a low smoke point, making it suitable for unheated dishes like salad dressings.
• Sesame Oil: Some studies suggest that sesame oil, which contains a compound called sesamin, may help lower LDL cholesterol. It is rich in both MUFAs and polyunsaturated fats.
• Fatty Fish: While not a plant oil, fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which directly increase HDL cholesterol and lower triglycerides. The American Heart Association recommends eating fish twice a week.

Oils to Approach with Caution

Not all oils are beneficial for improving cholesterol, and some can even be detrimental.

Coconut Oil

Despite some popular health trends, coconut oil is predominantly saturated fat (around 87%). While some studies show it can increase HDL cholesterol, its high saturated fat content also significantly raises LDL cholesterol, increasing overall cardiovascular risk. Given that interventions specifically designed to raise HDL (including drugs) have not consistently shown a reduction in heart attack risk, the associated rise in LDL from coconut oil is a clear negative. The American Heart Association advises sticking with non-tropical vegetable oils for cooking.

Palm Oil

Found in many processed foods, palm oil contains a high amount of saturated fat, which has been shown to negatively impact LDL cholesterol levels. It is best to avoid or limit products containing palm oil when managing cholesterol.

Comparison of Heart-Healthy Oils

To make an informed choice, consider the following comparison of popular cooking oils based on their fatty acid profile and impact on cholesterol.

Feature	Extra Virgin Olive Oil	Avocado Oil	Canola Oil	Coconut Oil (Refined)
Primary Fat Type	Monounsaturated (MUFA)	Monounsaturated (MUFA)	Monounsaturated (MUFA) & Polyunsaturated (PUFA)	Saturated
Effect on HDL	Increases, especially high-polyphenol varieties	May increase	Less clear, main benefit is LDL reduction	Can increase, but also significantly raises LDL
Effect on LDL	Lowers	Lowers	Lowers	Significantly raises
Best Use	Dressings, light sautéing, drizzling	High-heat cooking, sautéing	Baking, everyday cooking, stir-fries	Skin care, limited moderation

Conclusion: Choosing the Right Oil for Your Heart

Extra virgin olive oil and avocado oil are your best dietary choices if you are looking to increase good cholesterol levels and support overall heart health. Their rich content of heart-healthy monounsaturated fats and antioxidants offers significant benefits beyond simply improving lipid profiles. However, it is important to remember that oils, even healthy ones, are calorie-dense and should be used in moderation as a replacement for less healthy saturated and trans fats, not as an addition to your diet. Ultimately, no single oil can serve as a miracle cure. The most impactful changes involve adopting a comprehensive heart-healthy diet, rich in vegetables, fruits, and whole grains, along with regular exercise. Always consult with a healthcare professional before making significant changes to your diet, especially if you have existing health conditions. For more information, read the Mayo Clinic guide on Cholesterol: Top foods to improve your numbers.

A Balanced Approach to Heart Health

Improving your HDL and managing LDL is a holistic process. In addition to choosing the right oils, consider other dietary and lifestyle factors. Foods like fatty fish, nuts, seeds, legumes, and high-fiber fruits all contribute positively to your cholesterol levels. Regular exercise has also been shown to be effective at raising HDL. Consistency in these healthy habits is more powerful than focusing on any single food or oil. By making these thoughtful choices, you can better manage your cholesterol and reduce your risk of cardiovascular disease.

Lifestyle Habits That Complement Healthy Oils

Beyond your oil choices, a number of lifestyle habits can reinforce your efforts to increase good cholesterol. Quitting smoking, for instance, has been shown to boost HDL levels and improve overall heart function. Maintaining a moderate weight is another crucial factor, as weight loss in overweight or obese individuals often correlates with an increase in HDL cholesterol. Regular physical activity, including aerobic and strength training exercises, also plays a significant role in elevating HDL. By combining these practices with a diet focused on unsaturated fats from sources like olive and avocado oil, you create a powerful strategy for improving your heart health.

Cooking with Heart-Healthy Oils

When cooking with healthy oils, technique matters. For high-heat cooking like frying or searing, avocado oil is an excellent choice due to its high smoke point. Extra virgin olive oil is best used for lighter cooking methods or as a finishing oil, such as in dressings or drizzled over vegetables, to preserve its delicate flavor and polyphenol content. Canola oil is a neutral and versatile option for general cooking and baking. Using these oils in place of saturated fats found in butter or shortening is the key to reaping their heart-healthy rewards.

Final Recommendations

When deciding which oil increases good cholesterol, extra virgin olive oil is supported by extensive research demonstrating its ability to raise HDL, particularly when rich in polyphenols. Avocado oil is another excellent, research-backed choice high in monounsaturated fats. Canola oil offers general heart-health benefits by lowering LDL but is less proven for specifically raising HDL. Remember to prioritize a balanced diet, regular exercise, and other healthy lifestyle choices to support your cardiovascular health most effectively.

Frequently Asked Questions

Does olive oil increase good cholesterol?

Yes, extra virgin olive oil, particularly when rich in polyphenols, has been shown in clinical trials to increase HDL (good) cholesterol levels significantly.

Is avocado oil better than olive oil for raising HDL?

Both are excellent sources of monounsaturated fats that raise HDL. Olive oil has more long-standing research, but both are highly recommended as part of a heart-healthy diet.

Should I use coconut oil to increase HDL?

You should be cautious with coconut oil. Its high saturated fat content can significantly raise LDL (bad) cholesterol, and this risk often outweighs the modest increase in HDL.

How much olive oil should I consume for health benefits?

Health experts recommend aiming for about one to two tablespoons of olive oil per day, using it to replace less healthy saturated or trans fats.

What other foods besides oils can increase HDL?

Foods rich in omega-3 fatty acids like fatty fish (salmon, mackerel), nuts (almonds, walnuts), seeds (flaxseed, chia), and avocados are also beneficial.

Are all olive oils equally effective for increasing HDL?

No. Extra virgin olive oil contains the highest levels of beneficial polyphenols due to minimal processing, making it the most effective type for cardiovascular health.

Does canola oil raise good cholesterol?

Research indicates that canola oil is more effective at lowering LDL cholesterol than it is at raising HDL. While a healthy oil, its primary benefit is LDL reduction.