Which Oil is Best for BP and Cholesterol?

December 22, 2025 •

4 min read

According to the World Health Organization, cardiovascular diseases are the leading cause of death globally. Choosing the right cooking oil, particularly one rich in healthy unsaturated fats, is a crucial dietary modification to help manage both high blood pressure (BP) and cholesterol levels.

Quick Summary

An overview of the best cooking oils for managing high blood pressure and cholesterol, focusing on options high in monounsaturated and polyunsaturated fats. It breaks down the benefits of olive, canola, avocado, and flaxseed oil and explains how to use them effectively in your diet.

Key Points

Unsaturated is Best: Choose oils high in unsaturated fats, such as olive, canola, avocado, and flaxseed oil, over saturated fats found in butter or palm oil.
Olive Oil for Overall Heart Health: Extra virgin olive oil (EVOO) is rich in monounsaturated fats and antioxidants, making it excellent for general heart health, inflammation reduction, and blood pressure control.
Canola and Avocado for Cooking: Canola and avocado oils have high smoke points and neutral flavors, making them versatile and ideal for baking, frying, and sautéing at higher temperatures.
Flaxseed Oil for Blood Pressure: Flaxseed oil is exceptionally high in omega-3s (ALA) and has specific blood pressure-lowering benefits, but should only be used in cold preparations like dressings.
Avoid Overheating: To preserve the health benefits of oils, use appropriate cooking temperatures. Avoid overheating oils with low smoke points, like flaxseed oil.
Balance is Key: No single oil is a miracle cure. Focus on a balanced, whole-food diet, like the DASH diet, and incorporate regular physical activity for the best results.

Understanding Healthy Fats: Saturated vs. Unsaturated

To understand which oil is best for BP and cholesterol, you must first distinguish between saturated and unsaturated fats. Saturated fats, found in foods like butter, palm oil, and fatty meats, can raise harmful LDL ('bad') cholesterol levels. Unsaturated fats, including monounsaturated and polyunsaturated fats, are considered 'good' fats and can actually help lower LDL cholesterol and improve heart health. The key lies in replacing saturated fats with healthier, unsaturated options, not just adding more oil to your diet.

The Healthiest Oils for Heart Health

Several vegetable oils stand out for their beneficial effects on blood pressure and cholesterol. These are typically high in unsaturated fats and contain antioxidants and other beneficial plant compounds.

Olive Oil: A staple of the heart-healthy Mediterranean diet, extra virgin olive oil (EVOO) is rich in monounsaturated fat and polyphenols, powerful antioxidants. Studies show it can help lower LDL cholesterol, improve blood pressure, and reduce inflammation. Its robust flavor is ideal for salad dressings and low-to-moderate heat cooking.
Canola Oil: With the lowest saturated fat content of any common cooking oil, canola oil is rich in monounsaturated fats and omega-3 fatty acids. Research indicates that substituting other fats with canola oil can significantly reduce total and LDL cholesterol. It has a neutral flavor and high smoke point, making it versatile for most cooking methods, including baking and stir-frying.
Avocado Oil: Very high in monounsaturated fats (like olive oil) and antioxidants such as lutein, avocado oil is great for heart health. Its high smoke point makes it suitable for high-heat cooking like frying and grilling.
Flaxseed Oil: This oil is notable for its high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA is known to help lower blood pressure and improve heart health. Because it has a very low smoke point, flaxseed oil should not be used for cooking; it is best added to cold preparations like dressings or smoothies.

Comparing Healthy Oils for BP and Cholesterol


Oil Type	Key Healthy Fat	Best For	Cooking Temperature	Notes
Extra Virgin Olive Oil	Monounsaturated	Dressings, light sautéing	Low to Medium	Rich in antioxidants; long history of heart health benefits.
Canola Oil	Monounsaturated, Omega-3	All-purpose cooking, baking	High	Lowest saturated fat; neutral flavor.
Avocado Oil	Monounsaturated	High-heat cooking, dressings	High	Very high smoke point; rich in lutein.
Flaxseed Oil	Omega-3 (ALA)	Dressings, smoothies, finishing oil	Not for cooking	Potent blood pressure benefits; must not be heated.
Sesame Oil	Polyunsaturated, Sesamin	Stir-frying, flavor	Medium-High	May help lower LDL cholesterol.

Cooking Methods for Heart Health

The cooking method is as important as the oil choice. Overheating oils, especially those with a low smoke point, can damage their beneficial compounds and potentially create harmful free radicals. Instead, opt for cooking methods that don't require extremely high temperatures.

Sautéing: Use a moderate heat and a healthy oil like olive or canola to quickly cook vegetables, lean proteins, or fish.
Baking and Roasting: High-heat resistant oils like canola or avocado oil are excellent choices for roasting vegetables or baking dishes.
Dressings and Drizzles: For maximum flavor and antioxidant benefits, use extra virgin olive oil or flaxseed oil in uncooked applications.
Steaming and Boiling: These methods require no oil. Add a finishing drizzle of a heart-healthy oil after cooking for flavor and benefits.

Integrating the Right Oils into a Healthy Diet

Simply swapping one oil for another is not a complete strategy. A holistic approach involves a balanced diet rich in whole grains, fruits, vegetables, and lean proteins, and low in saturated and trans fats. The DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes vegetable oils like olive and canola, is a proven method for controlling blood pressure. Regular exercise and weight management also play crucial roles in maintaining heart health alongside your dietary choices.

Conclusion

For those seeking the best oil for BP and cholesterol, the answer is not a single product but a variety of high-quality unsaturated oils. Extra virgin olive oil is the most widely researched and recommended for overall heart health and anti-inflammatory benefits, especially when used in salads and low-heat cooking. For higher-temperature cooking, versatile options like canola oil and avocado oil offer excellent heart-healthy profiles. For specific blood pressure benefits, flaxseed oil is a potent supplement when consumed cold. The key takeaway is to replace saturated and trans fats with these healthier alternatives, focusing on moderation and smart cooking techniques as part of a broader heart-healthy lifestyle. Combining these oils with a balanced, whole-food-based diet and consistent physical activity is the most effective path to a healthier heart.

Heart.org is a valuable resource for further information on healthy eating and fats.

Frequently Asked Questions

Extra virgin olive oil has a medium-high smoke point and is best for low to moderate heat applications, like sautéing or baking, to preserve its delicate flavor and beneficial compounds. For high-heat cooking like frying, avocado or canola oil is a better choice due to their higher smoke points.

Despite some health trends, coconut oil is actually high in saturated fat, which can raise LDL ('bad') cholesterol levels. Experts generally advise limiting its use and opting for oils higher in unsaturated fats to improve cholesterol profiles.

Yes, many health experts recommend rotating oils to ensure a balanced intake of different healthy fats, vitamins, and antioxidants. For example, you might use olive oil for dressings and canola oil for sautéing to get a broader range of nutrients.

Omega-3 fatty acids, like the ALA found in flaxseed and canola oil, are polyunsaturated fats that help reduce triglycerides, lower blood pressure, and decrease inflammation. These are all factors that contribute to better heart health and a lower risk of cardiovascular events.

No. While many plant-based oils like olive, canola, and avocado oil are heart-healthy, others are highly refined and can be less beneficial or even harmful when overheated. Trans fats in partially hydrogenated oils should be avoided entirely.

Even healthy fats are high in calories, so moderation is key. For individuals following a healthy eating plan like the DASH diet, the recommendation is typically around 2 to 3 servings of fats and oils per day, with one serving being about one teaspoon. Always consult a healthcare professional for personalized advice.

Yes. Replacing sources of saturated and trans fats with unsaturated fats has been shown in numerous studies to improve lipid profiles and lower blood pressure. When combined with other healthy lifestyle changes, this dietary modification can have a significant positive impact on cardiovascular health.