Which Oil is Good for Lowering Triglycerides?

December 22, 2025 •

4 min read

According to the Mayo Clinic, high triglycerides can increase your risk of heart disease. Choosing healthier fats, particularly certain oils, is a key dietary step in managing these levels. So, what oil is good for lowering triglycerides?

Quick Summary

This article explores the best oils, including fish oil and plant-based options, for reducing high triglyceride levels. It covers how different types of fats affect blood lipids and offers practical dietary advice for incorporating these healthy oils into your meals.

Key Points

Fish oil may be beneficial: Sources of marine-derived omega-3 fatty acids (EPA and DHA), such as fish oil, may help in managing triglycerides.
Opt for olive and canola oils: Extra virgin olive oil and canola oil are excellent sources of monounsaturated and polyunsaturated fats to use in cooking and as replacements for saturated fats.
Flaxseed oil offers potential benefits: As a source of plant-based omega-3 (ALA), flaxseed oil may provide a modest triglyceride-lowering effect, but is less potent than fish oil.
Avoid saturated and trans fats: Oils high in saturated fats, like coconut oil, and foods containing trans fats should be limited, as they can potentially raise triglyceride levels.
Use oils in moderation: Regardless of the type, all oils are high in calories, so portion control is essential for preventing weight gain that can raise triglycerides.
Combine with lifestyle changes: For best results, use healthy oils in conjunction with regular exercise, reduced sugar intake, and weight management.

Understanding Triglycerides and the Role of Healthy Fats

Triglycerides are a type of fat in your blood that your body uses for energy. While necessary, high levels can increase your risk of heart disease. The type of oil you consume plays a significant role in managing these levels. Replacing saturated fats with healthier unsaturated fats, specifically monounsaturated and polyunsaturated fats, is a primary dietary strategy. These healthier fats influence the production and clearance of very-low-density lipoprotein (VLDL), which carries triglycerides in the bloodstream.

Fish Oil and Omega-3 Fatty Acids

Fish oil is widely regarded as an effective option for helping to lower high triglycerides. It is rich in the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are potent agents in regulating lipid metabolism. The omega-3 fatty acids in fish oil may influence triglyceride levels through several mechanisms, including potentially reducing the liver's production of VLDL-triglycerides and increasing the clearance of triglycerides from the bloodstream. For those with very high levels (>500 mg/dL), a doctor may even prescribe a pharmaceutical-grade omega-3 supplement.

Plant-Based Oils: Monounsaturated and Polyunsaturated Options

For cooking and salad dressings, several plant-based oils can help manage triglycerides. These oils primarily provide monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).

Olive Oil: Extra virgin olive oil is a monounsaturated fat that is a staple of heart-healthy diets. While beneficial, some studies suggest it may have a less significant triglyceride-lowering effect compared to some other plant oils when consumed in moderation. Nevertheless, it's a great choice for replacing unhealthy saturated fats.
Canola Oil: This oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids. Studies show that replacing other fats with canola oil can lead to improvements in lipid levels, including triglycerides.
Flaxseed Oil: A good source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Studies on flaxseed oil show a modest triglyceride-lowering effect, though it is less potent than the marine-based omega-3s from fish oil. The body has a low conversion rate of ALA to EPA and DHA, but it remains a healthy option.
Walnut Oil: Rich in unsaturated fats, including ALA, walnut oil has also shown some promise in potentially reducing triglycerides, particularly in certain patient populations.

Comparison of Common Oils for Lowering Triglycerides

To help you decide, here is a comparison of some popular cooking oils and their primary benefits for managing triglyceride levels.


Oil	Type of Fat	Primary Benefit for Triglycerides	Key Nutrients
Fish Oil	Omega-3 (EPA/DHA)	May contribute to a significant reduction in levels.	High levels of EPA and DHA.
Extra Virgin Olive Oil	Monounsaturated	Replaces saturated fats, aids in clearance.	Antioxidants, Vitamin E.
Canola Oil	Monounsaturated/Polyunsaturated	May effectively reduce overall lipid levels.	Omega-3 (ALA), Omega-6, Vitamin E.
Flaxseed Oil	Omega-3 (ALA)	May offer a modest triglyceride-lowering effect, requires consistent intake.	ALA, Lignans.
Coconut Oil	Saturated	Avoid or use sparingly; high in saturated fats that can potentially raise triglyceride levels.	High saturated fat content.

How to Use Healthy Oils Effectively

Incorporating healthier oils into your diet is a simple process. Use extra virgin olive oil for salad dressings, sautéing at low to medium heat, and finishing dishes. For higher heat cooking, canola oil or refined olive oil is generally more stable. Flaxseed oil is best used uncooked in smoothies, dressings, or drizzled over vegetables, as heat can potentially damage its delicate omega-3s. Remember that portion control is critical, as all oils are calorie-dense.

Beyond Just Oil: A Holistic Approach

While choosing the right oils is important, they are only one part of a comprehensive strategy. Lifestyle changes are crucial for effectively managing high triglycerides.

Exercise Regularly: Aim for at least 30 minutes of physical activity most days of the week.
Limit Sugar and Refined Carbs: Excess simple carbohydrates and sugars are converted to triglycerides.
Reduce Alcohol Intake: Alcohol is high in sugar and calories, which can affect triglyceride levels.
Lose Weight: Shedding even a small amount of weight can have a significant impact.

Final Thoughts

Making mindful choices about the fats you consume is a powerful step toward heart health. Prioritizing sources rich in polyunsaturated fats like those found in fish and monounsaturated options like olive oil can have a notable effect on managing triglyceride levels. However, these choices should always be paired with a balanced diet, regular exercise, and portion control. For a personalized plan, consult with your healthcare provider to determine the best approach for your specific health needs. For more information on managing triglycerides, you can also explore resources like the Mayo Clinic's guide on the subject.

Conclusion

In summary, oils containing beneficial omega-3 fatty acids, such as those found in fish oil, are often highlighted for their potential to help lower triglycerides. For everyday cooking and dietary use, plant-based oils like extra virgin olive oil, canola oil, and flaxseed oil are excellent choices to replace unhealthy saturated fats and provide beneficial unsaturated fats. By combining these healthier oil choices with overall dietary and lifestyle adjustments, you can effectively manage triglyceride levels and support long-term heart health. Always remember that moderation is key, as all oils are calorie-dense, and consulting a healthcare professional is wise before making significant dietary changes, especially if you have pre-existing health conditions.

Frequently Asked Questions

Yes, using olive oil, which is high in monounsaturated fats, in place of less healthy saturated and trans fats can help manage triglyceride levels and potentially improve heart health.

Generally, fish oil is considered more effective than flaxseed oil for potentially lowering triglycerides. Fish oil contains EPA and DHA, which may have a more direct impact on managing blood lipids than the ALA found in flaxseed oil.

For high triglyceride levels, fish oil supplements, particularly prescription-strength omega-3s, may be recommended by a doctor. It is crucial to consult with a healthcare professional before starting any supplement regimen to determine the appropriate approach for your individual needs.

No, not all vegetable oils are equally beneficial. While options rich in unsaturated fats like canola, olive, and sunflower oil may help, others high in saturated fats like coconut oil can potentially increase triglyceride levels.

Use extra virgin olive oil for lower-heat cooking and dressings. For higher heat methods like roasting, canola oil or refined olive oil is a good choice due to its higher smoke point. Using a cooking spray is also a low-calorie alternative.

Despite some claims, coconut oil is high in saturated fat and can actually potentially increase triglyceride levels in some individuals. It is generally not recommended for those looking to lower their triglycerides.

Other dietary changes include reducing intake of sugars and refined carbohydrates, limiting alcohol, consuming less overall calories, and prioritizing a diet rich in fiber, whole grains, and lean proteins.