Exploring Which Oil Reduces Triglycerides: A Comprehensive Guide

December 12, 2025 •

4 min read

High triglyceride levels are a major risk factor for heart disease and stroke, affecting millions of people worldwide. Choosing the right dietary fats can significantly impact your lipid profile, with certain oils demonstrating potential triglyceride-reducing effects.

Quick Summary

Marine-derived omega-3s, particularly EPA and DHA found in fish oil, are considered among the most effective for lowering triglycerides. Other oils, like olive and canola, offer benefits by replacing less healthy fats in the diet.

Key Points

Fish Oil (Omega-3s): Contains EPA and DHA, which are considered potent for reducing high triglycerides by potentially decreasing the liver's VLDL production and influencing clearance.
Olive Oil (MUFAs): May offer modest triglyceride-lowering benefits, particularly extra virgin olive oil, when used to replace saturated fats.
Flaxseed Oil (ALA): Provides plant-based omega-3 (ALA), but its effectiveness at lowering triglycerides compared to marine omega-3s (EPA/DHA) may be less pronounced.
Replace Unhealthy Fats: Swapping saturated fats with unsaturated fats from oils like canola, sunflower, and olive oil is a recommended dietary change.
Holistic Approach: Managing triglycerides effectively often involves a combination of healthy dietary fat choices, reduced sugar intake, limited alcohol, increased fiber, and regular exercise.

The Powerhouse: Fish Oil and Its Omega-3s

When it comes to potentially reducing high triglycerides, marine-derived omega-3 fatty acids are a widely discussed and researched dietary intervention. The key components are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are abundant in fatty fish and found in fish oil supplements. The triglyceride-lowering effect is often associated with higher intake levels. For individuals with very high triglyceride levels, healthcare providers may recommend specific omega-3 formulations.

How Omega-3s May Work to Lower Triglycerides

Omega-3 fatty acids are thought to reduce triglycerides through several mechanisms. Research suggests they may decrease the liver's production of very low-density lipoprotein (VLDL), which is a carrier of triglycerides in the blood. Additionally, they might enhance the clearance of triglycerides from the bloodstream by influencing the activity of certain enzymes. These potential actions contribute to fish oil being considered for managing hypertriglyceridemia, or high triglycerides.

Food vs. Supplements: Getting Your Omega-3s

For many people, including a few servings of fatty fish per week is a way to boost omega-3 intake. Examples of fish rich in EPA and DHA include:

Salmon
Mackerel
Sardines
Herring
Trout

For those with clinically elevated triglycerides, dietary changes alone may not be sufficient. Fish oil supplements provide concentrated amounts of EPA and DHA, which may make it easier to achieve potentially therapeutic intake levels. Before starting any supplement, it's essential to consult with a healthcare provider, as some supplements can affect blood clotting and may interact with other medications.

Other Beneficial Oils and Healthy Fats

While fish oil is often highlighted, other oils can also contribute to better lipid profiles, primarily by replacing unhealthy saturated and trans fats in your diet. Both monounsaturated and polyunsaturated fats have shown beneficial effects.

Olive Oil

Extra virgin olive oil (EVOO) is a cornerstone of the heart-healthy Mediterranean diet. It is rich in monounsaturated fats and antioxidants. Studies suggest that replacing saturated fats with olive oil may lead to modest reductions in triglycerides. EVOO is often recommended for low-temperature cooking or as a finishing oil to preserve its beneficial properties.

Flaxseed Oil

Derived from flaxseeds, this oil is a source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. While ALA is a healthy fat, its effectiveness at lowering triglycerides compared to the marine omega-3s EPA and DHA is generally considered less potent. The body can convert ALA into EPA and DHA, but this conversion rate is often low, and the triglyceride-lowering effect from flaxseed oil may be modest. Nonetheless, incorporating flaxseed oil into your diet can still be a positive step towards better heart health. It can be used in salad dressings and smoothies but is not typically recommended for high-heat cooking.

Canola and Sunflower Oils

Both canola and sunflower oils contain a balance of monounsaturated and polyunsaturated fats. Using them in place of saturated fats like butter or lard may help reduce serum cholesterol and triglyceride levels. Canola oil, in particular, contains both omega-6 and omega-3 fatty acids.

Comparison of Oils and Their Potential Impact on Triglycerides


Feature	Fish Oil (Omega-3s EPA/DHA)	Olive Oil (MUFAs)	Flaxseed Oil (ALA)
Primary Fat Type	Marine Omega-3s (EPA & DHA)	Monounsaturated Fats (MUFAs)	Plant Omega-3 (ALA)
Potential for Triglyceride Reduction	Generally considered high, especially with sufficient intake	Moderate, mainly via replacement of saturated fats	May be modest and potentially inconsistent
Recommended Use	Supplements as advised by a healthcare provider; fatty fish as dietary source	Salad dressings, sautéing, drizzling (low-medium heat)	Salad dressings, smoothies, baking (not high-heat cooking)
Potential Mechanism	May decrease VLDL production, may increase clearance	Replaces unhealthy fats, may have anti-inflammatory effects	Modest conversion to EPA/DHA may occur
Effect on HDL	Some studies suggest it can increase HDL cholesterol	May increase HDL cholesterol	Evidence may be inconsistent

The Role of Lifestyle and Diet

While specific oils can be beneficial, they are most effective as part of a larger, heart-healthy lifestyle. A holistic approach is often recommended for managing triglyceride levels. Key lifestyle and dietary changes include:

Reducing intake of added sugars and refined carbohydrates: These can significantly contribute to high triglycerides, as excess calories can be converted and stored as triglycerides.
Limiting alcohol intake: Alcohol can impact triglyceride levels.
Increasing fiber intake: Foods rich in fiber, such as whole grains, nuts, seeds, and legumes, may help manage blood sugar and lipid levels.
Engaging in regular physical activity: Aim for consistent exercise, as this can have positive effects on lipid profiles.
Maintaining a healthy weight: Achieving and maintaining a healthy weight can have a significant positive impact on triglyceride levels.

Conclusion: Making Informed Choices

For those seeking potentially significant triglyceride-lowering effects, marine-derived omega-3 fatty acids from fish oil are often highlighted, particularly for individuals with clinically elevated levels under medical guidance. However, incorporating other healthy oils like olive oil and canola oil into your diet plays a valuable role by facilitating the replacement of less healthy saturated and trans fats. Integrating these healthy fats within a balanced diet that also focuses on reduced sugar and refined carbohydrate intake is a recommended long-term strategy. Always consult a healthcare professional to determine the most appropriate course of action for your individual health needs. For further reading on dietary strategies for managing high triglycerides, you can explore resources like the Mayo Clinic's guide on the topic: Triglycerides: Why do they matter?.

Frequently Asked Questions

Lifestyle changes can have a rapid impact on triglyceride levels. These often include avoiding sweetened beverages and refined sugars, significantly reducing alcohol consumption, and increasing physical activity. In cases of very high triglycerides, a doctor may recommend specific supplements or medication.

The timeframe for seeing changes can vary based on the specific dietary changes made, consistency, and individual health factors. With interventions like incorporating more healthy oils and reducing sugars, some studies indicate potential changes can be observed over several months.

Plant-based oils like flaxseed oil contain the omega-3 ALA. While beneficial, the body's conversion of ALA to the active forms EPA and DHA is often limited. For potentially significant triglyceride reduction, marine-derived omega-3s from sources like fish oil are generally considered more effective.

For a targeted approach to potentially reduce very high triglycerides, fish oil, containing EPA and DHA, is often discussed due to its more direct impact. However, incorporating olive oil into your diet by replacing less healthy fats is also a valuable strategy for overall heart health.

Yes, oils and fats high in saturated and trans fats, such as butter, lard, and partially hydrogenated oils often found in processed foods, can increase triglyceride levels. Healthcare professionals typically recommend limiting these and opting for unsaturated fats instead.

Fish oil supplements are generally considered safe for many individuals, but it is important to consult with a healthcare professional before starting them, especially at higher intake levels. They can advise on appropriate use and potential interactions with other health conditions or medications. Prescription options are available for very high levels.

While general recommendations for omega-3 intake for overall health exist, discussions around lowering significantly elevated triglycerides often involve considering higher intake levels, typically under the supervision of a healthcare provider.