Which Oil is Healthiest for Cholesterol? Your Guide to Heart-Healthy Cooking Fats

October 14, 2025 •

3 min read

According to the CDC, nearly 38% of American adults have high cholesterol, a condition that significantly increases the risk of heart disease and stroke. A critical component of managing these levels is understanding the fat content of the foods we eat, especially cooking oils. When it comes to nutrition, a common question arises: which oil is healthiest for cholesterol?

Quick Summary

The healthiest cooking oils, such as extra virgin olive and avocado oil, are rich in beneficial unsaturated fats and antioxidants that can lower LDL and raise HDL cholesterol. Limiting oils high in saturated fats, like coconut oil, is crucial for improving your lipid profile and supporting cardiovascular health.

Key Points

Prioritize Unsaturated Fats: Oils rich in monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are best for lowering LDL ('bad') cholesterol and supporting heart health.
Extra Virgin Olive Oil is a Top Choice: Loaded with MUFAs and antioxidants, EVOO can lower LDL cholesterol and is a cornerstone of the heart-healthy Mediterranean diet.
Avocado Oil Offers Versatility: With its high MUFA content and high smoke point, avocado oil is excellent for high-heat cooking while still improving cholesterol levels.
Limit Saturated and Trans Fats: Significantly reduce or eliminate oils high in saturated fat, such as coconut oil, and avoid trans fats found in partially hydrogenated oils.
Rotate Your Healthy Oils: Using a variety of healthy plant-based oils ensures you receive a broader range of beneficial nutrients and fatty acids.
The Type of Fat Matters Most: When it comes to cholesterol, the type of fat (unsaturated vs. saturated) is far more important than the total fat content.

The Importance of Good Fats for Cholesterol

Cholesterol is a waxy, fat-like substance that is essential for building healthy cells. However, high levels of LDL (low-density lipoprotein), often called "bad" cholesterol, can lead to plaque buildup in your arteries, increasing the risk of heart disease. HDL (high-density lipoprotein), or "good" cholesterol, helps remove excess cholesterol from the body. The type of fat we consume dramatically impacts this balance. Replacing unhealthy saturated fats with monounsaturated and polyunsaturated fats is a primary strategy for improving cholesterol levels.

The Best Oils for Managing Cholesterol

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a top contender for heart health due to its high concentration of monounsaturated fatty acids (MUFAs) and powerful antioxidants known as polyphenols. MUFAs help lower LDL cholesterol while potentially boosting HDL cholesterol. Its rich antioxidant content helps protect against oxidative stress, which is a key factor in artery damage. EVOO is a staple of the Mediterranean diet, which is widely recognized for its heart-healthy benefits. It has a medium-high smoke point, making it suitable for low to medium-heat cooking, sautéing, and dressings.

Avocado Oil

Similar to olive oil, avocado oil is primarily composed of heart-healthy monounsaturated fats. Studies have shown that replacing unhealthy fats with avocado oil can help reduce total and LDL cholesterol. It also contains beneficial antioxidants like lutein, which further contribute to cardiovascular health. Avocado oil has a notably high smoke point, making it an excellent and stable choice for high-heat cooking methods such as searing, roasting, and stir-frying.

Canola Oil

Often overlooked, canola oil is a low-saturated fat option with a good balance of both monounsaturated and polyunsaturated fats, including alpha-linolenic acid (ALA), an omega-3 fatty acid. Research indicates that using canola oil in place of saturated fats can lead to a significant reduction in LDL cholesterol levels. Its neutral flavor and high smoke point make it a versatile, everyday cooking oil for a variety of culinary applications.

Oils to Limit or Avoid for High Cholesterol

Coconut Oil

Despite its recent popularity, coconut oil is not a heart-healthy choice. It is comprised of over 80% saturated fat, a much higher percentage than olive or canola oil. While some small studies suggest it can raise HDL cholesterol, robust meta-analyses show it also significantly increases the harmful LDL cholesterol compared to other vegetable oils. For those managing high cholesterol, health experts strongly recommend limiting coconut oil and opting for unsaturated fat sources instead.

Other Saturated and Trans Fats

Other fats and oils high in saturated or trans fats should also be minimized. This includes:

Butter and Lard: These animal-based fats are high in saturated fat and can elevate cholesterol levels.
Palm Oil: Frequently found in processed foods, palm oil has a high saturated fat content and negatively impacts cholesterol.
Partially Hydrogenated Oils: These are a source of trans fats, which are considered the worst type of fat for cholesterol levels. Always check food labels to avoid them.

Making the Right Choice: A Comparison


Oil	Key Fat Composition	Cholesterol Impact	Best Uses	Notes
Extra Virgin Olive Oil	High in MUFAs and antioxidants	Lowers LDL, may raise HDL	Salad dressings, sautéing, roasting	Most potent benefits when consumed less processed (extra virgin)
Avocado Oil	High in MUFAs and antioxidants	Lowers LDL and triglycerides, raises HDL	High-heat cooking, searing, frying	Highest smoke point of the healthy oils
Canola Oil	Balanced MUFAs, PUFAs, and Omega-3s	Lowers LDL when replacing saturated fat	General cooking, baking, stir-frying	Neutral flavor, versatile for many dishes
Coconut Oil	Very high in Saturated Fat	Raises both LDL and HDL; overall increase in CVD risk	Limit use; best for occasional recipes needing coconut flavor	Not a heart-healthy choice for regular use
Butter	High in Saturated Fat	Significantly raises LDL cholesterol	Limited use for flavor; replace with healthier oils	Animal-based product, solid at room temperature

Conclusion: Making Smarter Oil Choices

Choosing the right oil is a simple yet effective step toward better heart health. While extra virgin olive oil and avocado oil offer superior benefits due to their high content of monounsaturated fats and antioxidants, canola oil provides a balanced, heart-friendly alternative. Conversely, oils high in saturated fats like coconut oil should be limited. By consistently replacing saturated and trans fats with healthier unsaturated options, you can significantly improve your cholesterol profile and reduce your risk of cardiovascular disease.

For more detailed nutritional guidance, consider consulting an organization like the American Heart Association.

Frequently Asked Questions

Both olive and canola oil are good choices for cholesterol management. Olive oil, especially extra virgin, is praised for its high antioxidant content, while canola oil offers a beneficial balance of unsaturated fats and omega-3s. The best choice depends on your cooking needs and flavor preferences.

Yes, extra virgin olive oil is perfectly safe for moderate heat cooking, such as sautéing and roasting. While it has a lower smoke point than some other oils, it is stable and retains many of its health benefits when heated.

For high cholesterol, you should avoid or severely limit oils high in saturated fats, such as coconut oil, palm oil, and partially hydrogenated oils (trans fats). These can raise your LDL ('bad') cholesterol levels.

Monounsaturated fats help reduce the level of LDL cholesterol in your blood. When used to replace saturated fats, they can also help maintain levels of HDL ('good') cholesterol.

The key is to moderate your intake of all fats while replacing unhealthy fats with healthy ones. The American Heart Association suggests that incorporating more than half a tablespoon of olive oil daily may be beneficial, but it's important not to increase your total daily calorie intake.

LDL cholesterol is considered 'bad' because it carries cholesterol to cells, and high levels can lead to artery-clogging plaque. HDL cholesterol is considered 'good' because it helps remove excess cholesterol from the bloodstream and transports it back to the liver for excretion.

Yes, studies suggest avocado oil can help lower LDL ('bad') cholesterol and triglycerides while potentially raising HDL ('good') cholesterol, contributing positively to heart health.