Extra Virgin Olive Oil – The Gold Standard
Olive oil is the healthiest all-around cooking oil, according to Cleveland Clinic experts, and cardiologists consistently rank it at the top of their recommendations. EVOO is the staple fat source for the Mediterranean diet, considered one of the healthiest dietary patterns and a diet emphasized by the American Heart Association for preventing cardiovascular disease. What makes extra virgin olive oil so special is its unique combination of heart-protective compounds. The oil contains approximately seventy-one percent oleic acid, a monounsaturated fat that actively works to improve your cardiovascular system. fight inflammation and help protect blood cholesterol from oxidation – two benefits that may lower your risk of heart disease. Research has consistently shown that people who consume higher amounts of olive oil have significantly lower risks of heart disease, stroke, and even dementia. In the EPIC-spain cohort, each 10g/d increase in olive oil intake was associated with a 7% lower CHD risk after 10 years of follow-up. Even more impressive, In a secondary analysis of the PREDIMED Study, for each 10g/d increase in total olive oil intake, CVD and CVD mortality risk was 13% and 16% lower, respectively. The evidence is so strong that many cardiologists consider it an essential component of heart-healthy eating.
Avocado Oil – The High-Heat Hero
Avocado oil has rapidly gained recognition among cardiologists as a premium heart-healthy option, particularly for high-temperature cooking. Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. What sets avocado oil apart is its remarkably high smoke point, making it ideal for grilling, frying, and sautéing without breaking down into harmful compounds. Avocado oil is high in monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, avocado oil contains antioxidants and anti-inflammatory compounds, which can further benefit heart health. The oil contains similar levels of oleic acid to olive oil, providing comparable cardiovascular benefits while offering superior cooking versatility. Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack. The neutral taste also makes it perfect for dishes where you don’t want the oil to overpower other flavors, unlike the sometimes strong taste of extra virgin olive oil.
Canola Oil – The Budget-Friendly Champion
Despite some social media misconceptions, canola oil consistently ranks high on cardiologists’ recommended lists for heart health. Strong evidence demonstrates the heart-healthy benefits of soybean, canola, corn, safflower, sunflower and other plant oils. “I generally use canola oil in my cooking, as it has the best overall effect on cholesterol profile,” Dr. Naidu says, of his go-to cooking oil. But 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 Harvard School of Public Health has consistently defended canola oil against unfounded attacks, emphasizing its proven cardiovascular benefits. What makes canola oil particularly attractive is its affordability and neutral flavor profile. Canola oil is virtually flavorless, so it tends to work well in baked goods. This versatility, combined with its heart-healthy fat profile and budget-friendly price point, makes it an excellent choice for everyday cooking. Studies show that when canola oil replaces saturated fats in the diet, it can significantly improve cholesterol levels and reduce cardiovascular disease risk.
Safflower Oil – The Cholesterol Fighter
Safflower oil has earned its place among cardiologist-approved oils thanks to its exceptional ability to improve heart health markers. A recent study found that incorporating this healthy oil into your diet can help reduce the risk of coronary heart disease and improve inflammation, blood sugar management and cholesterol. The oil is particularly rich in polyunsaturated fats, which actively work to lower harmful cholesterol levels. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease. The high smoke point of refined safflower oil (around 510°F) makes it suitable for various cooking methods, from sautéing to light frying. Its neutral taste profile allows the natural flavors of your ingredients to shine through without interference. Safflower oil presents a neutral taste great for marinades, dips and sauces as well as lightly searing and sauteing on the stovetop. Refined safflower oil has a high smoke point (around 510°F) and it’s high in unsaturated fatty acids. For people looking to actively manage their cholesterol levels, safflower oil represents one of the most effective dietary interventions available in your local grocery store.
Sunflower Oil – The Vitamin E Powerhouse
Sunflower oil consistently appears on cardiologists’ approved lists, though its ranking varies depending on processing and variety. Sunflower Oil: High in vitamin E and low in saturated fat, sunflower oil is another excellent option for heart patients. The oil provides significant amounts of vitamin E, a powerful antioxidant that helps protect your cardiovascular system from oxidative damage. In fact, seed oils like sunflower, canola, soybean and safflower are high in polyunsaturated and monounsaturated fats. These fats support heart health and are recommended for cooking and dressings. When used to replace saturated fats in the diet, sunflower oil can help improve overall cholesterol profiles and reduce cardiovascular disease risk. However, cardiologists do note some limitations with sunflower oil. Oils that are rich in polyunsaturated fats like flaxseed oil and sunflower oil (see table above) are particularly unstable when heated at high temperatures. Therefore, when shallow frying, barbequing or stir-frying at home, it is best to use an oil that is lower in polyunsaturated fat and saturated fat. This makes sunflower oil better suited for medium-heat cooking or as a finishing oil rather than for high-temperature applications.
Soybean Oil – The Versatile Option
Soybean oil occupies a middle position in cardiologists’ rankings, offering decent heart health benefits while being widely available and affordable. Soybean Oil: A good source of omega-3 fatty acids, soybean oil is suitable for various cooking methods and supports heart health. The presence of omega-3 fatty acids gives soybean oil an edge over some other vegetable oils in supporting cardiovascular health. Strong evidence demonstrates the heart-healthy benefits of soybean, canola, corn, safflower, sunflower and other plant oils. The American Heart Association includes soybean oil among its recommended heart-healthy options, particularly when it replaces more harmful saturated fats in the diet. The oil’s neutral flavor and moderate smoke point make it suitable for most cooking applications. While soybean oil doesn’t top the cardiologist rankings like olive or avocado oil, it represents a solid middle-ground choice for heart health. Its widespread availability and reasonable price point make it accessible to most households, and when used as part of a balanced diet, it can contribute to better cardiovascular outcomes compared to saturated fat alternatives.
Coconut Oil – The Controversial Choice
Coconut oil consistently ranks at the bottom of cardiologists’ heart-health recommendations, despite its popularity in certain health circles. “Coconut oil is very high and saturated fat, approximately 80 to 90%. Even though coconut oil has been called a super food, consuming foods with increased saturated fats can lead to elevated LDL cholesterol, which is a strong risk factor for heart disease. The scientific evidence is clear: coconut oil’s extremely high saturated fat content makes it problematic for cardiovascular health. Dr. Naidu points out that coconut oil has even more saturated fat than butter. “Older studies, however, have shown that it might be better than butter on its effects on cholesterol, but not as good as canola, safflower or sunflower oils, which are rich in unsaturated fat”. This puts coconut oil in the uncomfortable position of being slightly better than butter but significantly worse than most liquid vegetable oils. Evidence from RCTs indicated that coconut oil seems to have less detrimental effects on total and LDL-cholesterol compared to butter, but not compared to cis-unsaturated vegetable oils, such as safflower, sunflower, or canola oil. While coconut oil may have a place in small amounts for flavoring, cardiologists strongly advise against using it as your primary cooking oil if heart health is a priority. The bottom line from cardiovascular experts is clear: while the oils at the top of this list can actively protect your heart, those at the bottom may actually increase your risk of heart disease when used regularly. Making the switch to heart-healthy oils like extra virgin olive oil, avocado oil, or canola oil isn’t just about following dietary trends – it’s about making a scientifically-backed decision that could add years to your life. What surprised you most about these cardiologist rankings?
