Walk through any grocery store and the cooking oil aisle can feel like navigating a maze. Dozens of bottles line the shelves, each claiming some version of health superiority. Let’s be real, it’s hard to say for sure which one deserves a spot in your kitchen when every label shouts about heart benefits. The truth is, not all oils are created equal when it comes to your cardiovascular health. Cardiologists have been diving deep into the research, and what they’ve found might surprise you. Some oils truly shine when it comes to protecting your heart, while others might be doing more harm than good. So which ones should you reach for?
Extra Virgin Olive Oil Takes the Crown
Olive oil is one of the healthiest options when considering which oil is best for a heart patient, and honestly, the research backs this up in ways that are hard to ignore. Researchers found those who ate more than half a tablespoon of olive oil each day had a 15% lower risk of having any kind of cardiovascular disease and a 21% lower risk of coronary heart disease. That’s pretty remarkable if you think about it. The magic happens because it’s packed with antioxidants that can improve circulation, promote a healthy gut, boost your immune system and reduce inflammation.
The power lies in its rich content of monounsaturated fats and those potent polyphenols. Linear dose-response analysis indicated that both the risk of CVD and all-cause mortality was lowered by 4% for every 5-g/days increase in olive oil intake. I know it sounds almost too good to be true. Extra virgin olive oil works beautifully in salad dressings, drizzled over vegetables, or for low to medium heat cooking. Just remember to look for the extra virgin variety since it retains more of those beneficial compounds compared to refined versions.
The Mediterranean diet has long celebrated olive oil as its cornerstone fat, and decades of population studies support its protective effects. The benefit increased with increased olive oil intake, though the sweet spot appears to be around one to two tablespoons daily.
Avocado Oil Brings Versatility and Protection
Here’s something interesting about avocado oil that cardiologists appreciate. Avocado oil is perfect for making dips, marinades and dressings and is an excellent option when sauteing something because of its high smoke point at 520 degrees. That high smoke point means it won’t break down and form harmful compounds when you’re cooking at higher temperatures.
Compared with nonconsumers, those with higher consumption of avocados had 16% lower risk of CVD and 21% lower risk of CHD. The oil shares many of the same heart-protective properties as the whole fruit. It’s loaded with monounsaturated fats, particularly oleic acid, which research suggests can help lower blood pressure. In fact, an animal study found that avocado oil lowers blood pressure as much as a common blood pressure medication.
What makes avocado oil particularly appealing is its neutral flavor profile. You won’t end up overpowering your dishes, which makes it incredibly versatile for everything from high-heat searing to baking. One study showed that avocado oil helped reduce LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol in people with high cholesterol.
Canola Oil Offers Budget-Friendly Benefits
Canola oil doesn’t get the glamorous reputation that olive oil enjoys, but cardiologists give it serious credit. Cardiologists generally recommend using oils that are high in monounsaturated and polyunsaturated fats, such as olive oil, canola oil, and avocado oil. The neutral taste and accessibility make it a practical choice for everyday cooking.
CO significantly reduced total cholesterol (TC, -0.27 mmol/l, n = 37), low-density lipoprotein cholesterol (LDL-C, -0.23 mmol/l, n = 35), LDL-C to high-density lipoprotein cholesterol ratio (LDL/HDL, -0.21, n = 10), TC/HDL (-0.13, n = 15), apolipoprotein B (Apo B, -0.03 g/l, n = 14), and Apo B/Apo A-1 (-0.02, n = 6) compared to other edible oils. Those numbers might look clinical, but they translate to real cardiovascular protection.
The U.S. Food and Drug Administration has even authorized a qualified health claim for canola oil. Limited and not conclusive scientific evidence suggests that eating about 1½ tablespoons of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content of canola oil. It’s also worth mentioning that canola oil is high in monounsaturated fat (63%). Canola oil also contains a significant level of polyunsaturated omega-3 (ω-3) fat (9-11%), In addition, canola oil contains significant amounts of phytosterols (about 0.9% by weight) that reduce the absorption of cholesterol into the body.
Despite some noise on social media about seed oils, there’s scant scientific evidence to support these claims. Seed oils are rich in unsaturated fatty acids, which are linked to a lower risk of heart disease when substituted for saturated fats. The high smoke point and affordability make canola oil a workhorse in the kitchen for sautéing, baking, and frying.
Sunflower and Safflower Oils Show Promise
These two often fly under the radar, but they deserve attention for their heart-health potential. Safflower oil presents a neutral taste great for marinades, dips and sauces as well as lightly searing and sauteing on the stovetop. Like avocado oil, it has a high smoke point (around 510 degrees) and it’s high in unsaturated fatty acids. That combination makes them incredibly practical for various cooking methods.
Both sunflower and safflower oils are rich in polyunsaturated fats, particularly linoleic acid. The fatty acids typical in seed oils – like linoleic acid – are associated with lower risk of chronic diseases like cardiovascular disease, heart attack, strokes and diabetes. The research continues to support their role in a heart-healthy diet when used to replace saturated fats.
Though they might not have the same polyphenol content as extra virgin olive oil, their fat profile alone offers cardiovascular benefits. The neutral flavor means they won’t interfere with the taste of your food, making them excellent choices for baking or when you want the other ingredients to shine.
Walnut Oil Brings Omega-3 Power
Walnut oil has a rich, nutty flavor and boasts heart-healthy omega-3s, which sets it apart from many other cooking oils. Omega-3 fatty acids are particularly beneficial because Omega-3 fatty acids are polyunsaturated fats that lower triglyceride levels, improve heart health and provide anti-inflammatory benefits. Those anti-inflammatory properties are crucial since chronic inflammation plays a significant role in heart disease development.
Here’s the thing about walnut oil, though. It has a relatively low smoke point and can go rancid quickly. Walnut oil, as with all nut oils, has a short shelf life. Buy a small bottle and store it in your refrigerator for up to three months. It’s best used in salad dressings, drizzled over finished dishes, or in cold preparations where you want that distinctive nutty taste to shine through.
The flavor profile is bold, so it works better in some dishes than others. Think roasted vegetables, grain salads, or as a finishing oil for soups. While it might not be your everyday cooking oil, having a small bottle on hand adds variety and those valuable omega-3s to your diet.
Coconut Oil Ranks Last for Heart Health
I know this one might sting for coconut oil enthusiasts. Despite its popularity and health halo, the science tells a different story when it comes to cardiovascular health. Coconut oil consumption significantly increased LDL-cholesterol by 10.47 mg/dL (95% CI: 3.01, 17.94; I2 = 84%, N=16) and HDL-cholesterol by 4.00 mg/dL (95% CI: 2.26, 5.73; I2 = 72%, N=16) as compared with nontropical vegetable oils. That jump in LDL cholesterol is concerning because it’s a well-established risk factor for heart disease.
Extensive research shows that coconut oil increases your low-density lipoprotein (LDL) cholesterol. That’s the “bad” cholesterol that clogs arteries and creates all sorts of cardiac mayhem. Here’s where things get tricky: coconut oil is roughly 90% saturated fat, which is higher than butter or even lard. In fact, 82 percent of the fat in coconut oil is saturated, according to the data – far beyond butter (63 percent), beef fat (50 percent) and pork lard (39 percent).
The American Heart Association has been pretty clear on this one. The American Heart Association (AHA) issued a scientific advisory statement in 2017 to replace saturated fats (including coconut and other tropical oils) with unsaturated fats. Based on a review of seven controlled trials, coconut oil was found to raise harmful LDL cholesterol levels. The AHA advised against the use of coconut oil, and suggested limiting all saturated fat.
That doesn’t mean you need to throw out your coconut oil entirely. It can still have a place for occasional use in baking or specific recipes where its flavor and texture properties shine. Coconut oil may be a better choice than animal fats and trans fats, but is not as heart-healthy as liquid plant oils such as olive and canola oils that are rich in monounsaturated fats. The key is moderation and understanding that when it comes to daily cooking oils for heart health, better options exist.
