Which oil is best for cholesterol and triglycerides?

November 24, 2025 •

3 min read

According to the American Heart Association, replacing unhealthy fats with healthy unsaturated fats can significantly improve your cholesterol levels. Selecting the right cooking oil is a critical step in managing blood lipids and determining which oil is best for cholesterol and triglycerides is essential for a heart-healthy diet.

Quick Summary

Review the top cooking oils recommended by experts for managing blood lipids, focusing on those rich in monounsaturated and polyunsaturated fats. Understand how these oils, including olive oil, avocado oil, and flaxseed oil, can improve your lipid profile, and learn which options to avoid for better cardiovascular health.

Key Points

Prioritize Unsaturated Fats: Oils rich in monounsaturated (MUFAs) and polyunsaturated fatty acids (PUFAs) are best for managing cholesterol and triglycerides.
Use Extra Virgin Olive Oil for Lower-Heat Cooking: EVOO is rich in antioxidants and MUFAs, ideal for dressings and light sautéing, and provides excellent cardiovascular benefits.
Choose Avocado Oil for High-Heat Cooking: With its high smoke point and monounsaturated fat content, avocado oil is a versatile and heart-healthy option for frying and roasting.
Use Flaxseed Oil for Cold Dishes: Flaxseed oil, a potent source of omega-3s, is not stable under heat and should be used in dressings or smoothies to lower triglycerides.
Avoid Trans Fats and Limit Saturated Fats: Minimize intake of partially hydrogenated oils and limit tropical oils (like coconut and palm oil) as they can negatively impact lipid levels.
Practice Moderation and Variety: Even healthy oils are calorie-dense; using a variety of oils in moderation provides a broader spectrum of nutrients.

Understanding Healthy Fats: MUFAs and PUFAs

Making informed choices about cooking oils requires an understanding of different fat types. Not all fats are created equal; some can harm your cardiovascular health, while others are beneficial for managing lipid profiles. The two most important types of healthy fats to focus on are monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

Monounsaturated Fatty Acids (MUFAs)

MUFAs are known for their ability to lower LDL ("bad") cholesterol levels while potentially increasing HDL ("good") cholesterol. This fat is a cornerstone of the heart-healthy Mediterranean diet and is found in high concentrations in olive oil, avocado oil, and canola oil. Incorporating these oils into your diet can help reduce the buildup of plaque in your arteries, thereby decreasing the risk of heart disease.

Polyunsaturated Fatty Acids (PUFAs)

PUFAs include the essential fatty acids omega-3 and omega-6. Omega-3s are particularly effective at lowering triglycerides, a type of fat in the blood that can increase the risk of heart disease. Flaxseed oil is an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3. Other PUFA-rich oils include sunflower, corn, and soybean oil. While omega-6s also help lower LDL cholesterol, balancing the intake of omega-3 and omega-6 is crucial for optimal health.

Top Oils for Managing Cholesterol and Triglycerides

For a heart-healthy diet, certain oils stand out due to their lipid-improving properties. Extra Virgin Olive Oil (EVOO) is a prime example, lauded for its high content of monounsaturated fats and powerful antioxidants called polyphenols. Avocado oil, with its exceptionally high concentration of monounsaturated fats and a higher smoke point, offers great versatility for cooking. Flaxseed oil, rich in omega-3 ALA, is ideal for cold applications like dressings, as heat can destroy its beneficial compounds. Other beneficial options include canola oil, which offers a good balance of PUFAs and MUFAs, and sesame oil, which contains compounds that help lower LDL.

Oils to Limit or Avoid

Just as some oils are beneficial, others can harm your lipid profile. Oils high in saturated fats can raise LDL cholesterol. Examples include tropical oils like coconut and palm oil, as well as animal fats like butter and lard. Trans fats, found in partially hydrogenated oils often used in processed foods, are particularly harmful as they both raise LDL and lower HDL cholesterol. It is important to read food labels carefully and minimize the consumption of these detrimental fats.

Comparison Table: Healthy Cooking Oils for Lipid Management


Feature	Extra Virgin Olive Oil	Avocado Oil	Canola Oil	Flaxseed Oil
Primary Fat Type	Monounsaturated	Monounsaturated	Monounsaturated & Polyunsaturated	Polyunsaturated (Omega-3)
Best For	Dressings, light sautéing, drizzling	High-heat cooking, roasting, baking	Baking, everyday cooking, stir-frying	Cold preparations only (dressings, smoothies)
Impact on Cholesterol	Lowers LDL, raises HDL	Lowers LDL, increases HDL	Lowers LDL	Modestly lowers LDL and triglycerides
Smoke Point	Low to medium	High	High	Very low; not for cooking
Key Antioxidants	Polyphenols, Oleocanthal	Vitamin E, Carotenoids	Vitamin E	Lignans, ALA

Practical Tips for Incorporating Healthy Oils

To maximize the benefits of heart-healthy oils, consider these practical tips:

Use the right oil for the job: Reserve extra virgin olive oil and flaxseed oil for cold applications like salads or dressings to preserve their delicate nutrients and flavor. Use oils with higher smoke points, such as avocado or refined canola oil, for high-heat cooking.
Measure your intake: Even healthy oils are calorie-dense, so moderation is key. A tablespoon or two per day is a good guideline.
Rotate your oils: Using a variety of oils, like a mix of olive, avocado, and canola, can provide a wider spectrum of beneficial fatty acids and nutrients.
Replace unhealthy fats: Use a heart-healthy oil when cooking instead of butter, shortening, or other saturated and trans fats.
Avoid reusing oil: Reheating oil, especially for deep frying, can break down beneficial compounds and create harmful substances.

Conclusion

Making the right choice for cooking oil can have a profound impact on your cardiovascular health. Oils rich in monounsaturated and polyunsaturated fats—like extra virgin olive oil, avocado oil, and flaxseed oil—are the best options for managing cholesterol and triglycerides. Conversely, tropical oils and products containing trans fats should be limited. By prioritizing healthy, unsaturated fats and using them correctly, you can take a significant step toward a healthier heart. For more detailed nutritional guidance, consult a healthcare professional or a registered dietitian. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils

Frequently Asked Questions

Both extra virgin olive oil (EVOO) and avocado oil are excellent choices for heart health, as both are rich in heart-healthy monounsaturated fats that help lower LDL ('bad') cholesterol. However, EVOO has more extensively studied antioxidant and anti-inflammatory benefits due to its higher polyphenol content.

Fish oil, or omega-3 fatty acids, is most effective at reducing triglycerides. For plant-based options, flaxseed oil, rich in omega-3 ALA, can help lower triglycerides, especially when replacing other fats in your diet, although the effect is generally more modest compared to fish oil.

Yes, many seed oils like sunflower and canola are considered healthy when unrefined or minimally processed. They are high in heart-healthy polyunsaturated fats and offer benefits for lowering LDL cholesterol. Ensure you choose non-hydrogenated versions to avoid trans fats.

Coconut oil is high in saturated fat, which can raise levels of LDL ('bad') cholesterol. While some suggest it may have a neutral effect on cholesterol, the high saturated fat content makes it less ideal for regular use when managing high cholesterol, especially compared to unsaturated oils.

Flaxseed oil has a very low smoke point, meaning it should never be used for cooking or heating. Instead, it is best used in cold applications such as drizzling over salads, stirring into yogurt, or adding to smoothies.

The best approach is to use a variety of heart-healthy oils like olive, avocado, and canola in moderation, matching the oil to the cooking method. Replace unhealthy saturated and trans fats with these better alternatives and keep total fat intake within recommended guidelines.

The smoke point is the temperature at which an oil starts to break down and release harmful free radicals, which can be damaging to cells. Using oils with an appropriate smoke point for your cooking method is important to preserve the oil's beneficial nutrients and prevent the formation of harmful compounds.