Which Oil May Help Lower Cholesterol? A Guide to Heart-Healthy Fats

January 11, 2026 •

4 min read

According to the Centers for Disease Control and Prevention, nearly 94 million U.S. adults have high total cholesterol. The good news is that making simple dietary swaps, such as replacing unhealthy fats with certain plant-based oils, can significantly improve your lipid profile. Understanding which oil may help lower cholesterol is a key step towards better cardiovascular health.

Quick Summary

This guide details oils rich in monounsaturated and polyunsaturated fats that can improve your cholesterol levels. It explains how to choose heart-healthy cooking oils like olive, avocado, and canola, while also identifying oils to avoid.

Key Points

Embrace Monounsaturated Fats: Oils like olive and avocado are rich in MUFAs, which help lower bad LDL cholesterol while raising good HDL cholesterol.
Incorporate Polyunsaturated Fats: Canola, soybean, and flaxseed oils provide essential omega-3 and omega-6 fatty acids that are vital for heart health.
Swap Wisely: Replace saturated fats from sources like butter, lard, and tropical oils with healthier plant-based options.
Be Mindful of Cooking: Use cold-pressed oils like flaxseed for low-heat or no-heat applications, and opt for high-oleic sunflower or avocado oil for higher temperatures.
Avoid Trans Fats: Steer clear of partially hydrogenated oils found in many processed and fried foods, as they are detrimental to cholesterol levels.
Balance is Key: No single oil is a magic bullet; use heart-healthy oils in moderation as part of a varied, balanced diet rich in whole foods.

A crucial step in managing cholesterol is understanding the different types of fats. Cholesterol, a waxy substance, is carried through the blood by lipoproteins. Low-density lipoprotein (LDL) is the "bad" cholesterol that contributes to plaque buildup in arteries, while high-density lipoprotein (HDL) is the "good" cholesterol that helps remove excess cholesterol from the bloodstream. Replacing saturated and trans fats with unsaturated fats is vital for improving this balance and supporting heart health.

Monounsaturated Fats (MUFAs): The Heart-Healthy Champions

Monounsaturated fats are found in a variety of plant foods and can help reduce bad (LDL) cholesterol levels in your blood. When you cook with these oils, you get the benefit of healthy fats without the harmful saturated fat content. Oils rich in MUFAs are a cornerstone of heart-healthy diets like the Mediterranean diet.

Olive Oil

Extra virgin olive oil (EVOO) is often considered the gold standard for heart health. It is the least processed type, meaning it retains the most antioxidants and beneficial monounsaturated fats. These compounds help protect LDL cholesterol from oxidation and can reduce inflammation tied to plaque formation. Replacing other fats like butter or margarine with olive oil can have a significant positive impact on cholesterol levels. EVOO is perfect for salad dressings, drizzling over dishes, and light sautéing, while more refined olive oils have a higher smoke point suitable for general cooking.

Avocado Oil

Derived from the flesh of avocados, this oil is another excellent source of monounsaturated fats. It has a high smoke point, making it suitable for a wide range of cooking applications, from sautéing to high-heat roasting. Avocado oil also contains antioxidants and is particularly mild in flavor, adding versatility to your dishes. Studies suggest its MUFA content can help lower LDL cholesterol.

Canola Oil

Canola oil is very low in saturated fat and contains a balance of monounsaturated and polyunsaturated fats, including a notable amount of omega-3s. It has a neutral flavor and high smoke point, making it a versatile and affordable option for everyday cooking. Research has shown that replacing saturated fats with canola oil can reduce LDL cholesterol levels effectively.

Polyunsaturated Fats (PUFAs): Essential for Health

Polyunsaturated fats, which include omega-3 and omega-6 fatty acids, are essential fats that our bodies cannot produce. They are crucial for brain function and cell growth and can help lower LDL cholesterol.

Flaxseed Oil

Flaxseed oil is a potent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Studies indicate that daily flaxseed consumption, including the oil, can lower total cholesterol and bad LDL cholesterol. However, flaxseed oil is sensitive to heat, so it is best used in cold applications like salad dressings or drizzled over cooked food.

Soybean Oil

As a widely used edible oil, soybean oil contains a significant amount of PUFAs, including both linoleic acid (omega-6) and ALA (omega-3). Research consistently shows that using soybean oil to replace saturated fat can lower both total and LDL cholesterol levels. It is a versatile cooking oil suitable for various dishes.

Sunflower Oil

While not all sunflower oil is the same, high-oleic varieties are high in monounsaturated fat and are linked to improved cholesterol profiles. The oil also contains phytosterols, plant compounds that have a similar structure to cholesterol and can help block its absorption in the intestines. Sunflower oil's high smoke point makes it great for everyday cooking.

Comparison of Heart-Healthy Oils


Oil Type	Primary Fat Type	Cholesterol Benefit	Best Use
Extra Virgin Olive Oil	Monounsaturated	Lowers LDL, antioxidant-rich	Dressings, light sautéing
Avocado Oil	Monounsaturated	Lowers LDL, high in MUFAs	High-heat cooking, roasting
Canola Oil	Mono- and Polyunsaturated	Lowers LDL, low saturated fat	General cooking, baking
Flaxseed Oil	Polyunsaturated (Omega-3)	Lowers total and LDL cholesterol	Cold applications, dressings
Soybean Oil	Polyunsaturated (Omega-3/6)	Lowers LDL, replaces saturated fats	General cooking, stir-frying
Sunflower Oil (High-Oleic)	Monounsaturated	Lowers LDL, contains phytosterols	Frying, high-heat cooking

Oils to Limit for Better Cholesterol

Just as important as choosing the right oils is avoiding or limiting those high in saturated and trans fats. These can raise bad LDL cholesterol and increase the risk of heart disease.

Tropical Oils: Oils like coconut and palm oil contain high levels of saturated fat. While some studies show mixed results regarding HDL, the overall high saturated fat content can negatively impact your cholesterol profile.
Partially Hydrogenated Oils: These are a source of artificial trans fats, created during processing. Trans fats raise LDL cholesterol while lowering good HDL cholesterol, making them particularly harmful. Many packaged and fried foods contain these oils.
Animal Fats: Lard, tallow, and butter are high in saturated fat and cholesterol. While they can be part of a balanced diet in moderation, plant-based oils are a better choice for everyday cooking when focusing on lowering cholesterol.

Practical Tips for Healthy Oil Swaps

Incorporating healthier oils into your diet is straightforward. Here are some actionable steps:

Substitute in Recipes: Swap butter or solid shortening for olive oil when sautéing vegetables or for baking, where appropriate.
Dress Your Salads: Create simple and delicious dressings using olive oil, flaxseed oil, or avocado oil mixed with vinegar and herbs.
Snack Smarter: Use a small amount of healthy oil as a base for homemade dips like hummus, or drizzle over roasted nuts and seeds instead of relying on heavily processed snacks.
Limit Processed Foods: Read labels carefully and avoid products containing partially hydrogenated oils or high amounts of tropical oils.

Conclusion

Making informed choices about the oils you use can have a profound impact on your cholesterol levels and overall heart health. By prioritizing monounsaturated and polyunsaturated fats found in oils like extra virgin olive, avocado, canola, and flaxseed, and limiting sources of saturated and trans fats, you take a proactive step towards a healthier cardiovascular system. Remember that the overall context of a balanced, low-fat diet matters most. For more information and resources on heart-healthy eating, consult the American Heart Association.

Frequently Asked Questions

Extra virgin olive oil is an excellent choice for lowering cholesterol. It is rich in monounsaturated fats and antioxidants that have been proven to reduce bad LDL cholesterol while maintaining or even increasing good HDL cholesterol.

Yes, oils high in saturated fats should be limited, including tropical oils like coconut and palm oil. Partially hydrogenated oils, which contain harmful trans fats, should also be avoided as they significantly worsen cholesterol levels.

Omega-3 fatty acids, found in oils like flaxseed and soybean, are a type of polyunsaturated fat that helps lower triglycerides (a type of fat in the blood). They also contribute to overall heart health by reducing inflammation and the risk of irregular heart rhythms.

Despite some misinformation, canola oil is generally considered a heart-healthy oil. It is very low in saturated fat and rich in monounsaturated and polyunsaturated fats, with studies showing it can effectively lower LDL cholesterol.

Flaxseed oil contains a more concentrated amount of the omega-3 fatty acid ALA compared to ground flaxseed. However, ground flaxseed provides both soluble and insoluble fiber, which is also beneficial for cholesterol and digestive health. For the full range of benefits, incorporating both into your diet can be helpful.

A healthy daily intake of oils should be moderate, typically between 25% and 35% of your total daily calories. This is because all fats are calorie-dense. Focus on replacing unhealthy fats with healthy ones, rather than simply adding more oil to your diet.

Plant sterols and stanols are substances naturally found in plants that are similar in structure to cholesterol. When consumed, they help block the absorption of cholesterol from the small intestine into the bloodstream, which can effectively lower LDL cholesterol levels.