For managing cholesterol, the best cooking oils are rich in monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, like Extra Virgin Olive Oil, Avocado Oil, Canola Oil, and Sunflower Oil, which help lower bad LDL cholesterol; use these for general cooking, while Walnut Oil, Flaxseed Oil, and Chia Oil are best for cold dishes due to their delicate omega-3s, and limit Coconut Oil due to its high saturated fat content.
Unsaturated fats
Swapping saturated fats like butter, lard and ghee for unsaturated fats such as olive oil, rapeseed oil or sunflower oil can help to maintain healthy cholesterol levels.
Oils to Avoid if you have High Cholesterol
Which are the Best Low-Cholesterol Cooking Oils for Heart Health?
The healthiest cooking oils are generally Extra Virgin Olive Oil, Avocado Oil, and Canola Oil (especially high-oleic), chosen for their heart-healthy monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, antioxidants, and low saturated fat content, with the best choice depending on your cooking needs, favoring minimally processed options like EVOO for low heat and higher heat oils like avocado for searing.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
The worst cooking oils for health are generally those high in saturated fats (like palm oil, coconut oil, butter) and highly processed vegetable/seed oils (like soybean, corn, sunflower, safflower, grapeseed, cottonseed oil) which are unstable and form harmful compounds at high heat, potentially raising bad cholesterol (LDL) and contributing to inflammation or disease. Partially hydrogenated oils, containing artificial trans fats, are especially bad and should be avoided, though largely removed from products.
A heart-healthy grocery list to support a low-cholesterol diet may include foods like: Plants with high water content, like spinach and other leafy greens. High-fiber foods, including beans, broccoli, sweet potatoes, and a range of vegetables. Whole grains, such as oats, whole wheat bread, brown rice, and even popcorn.
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
Yes, it can. Being active helps your body move the bad cholesterol (also known as non-HDL cholesterol) to your liver where it can be removed out of your system. You do not have to join a gym or go on long runs if you do not enjoy it, just start by moving more every day.
Butter is a high-fat dairy product and is expected to increase cholesterol concentrations (1, 2). Dairy fat contains high amounts of long-chain SFAs such as myristic and palmitic acids, which are known to increase LDL-cholesterol concentrations in the blood (3, 4).
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating plenty of fruits, vegetables, whole grains, and healthy fats (like olive oil, nuts, and fish) while reducing saturated/trans fats (fatty meats, fried foods, baked goods) and sugar; get regular exercise (30 mins most days); quit smoking; maintain a healthy weight; and limit alcohol, as these changes boost good HDL cholesterol and lower bad LDL cholesterol, with medication sometimes needed for stubborn cases.
What are the healthiest cooking oils?
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
"HDL is considered a good cholesterol because it's measuring the amount of cholesterol that is removed from your arteries back to the liver," Dr. Fernandes says. You'll find these good fats in olive oil, avocado oil, and soybean and vegetable oil.
Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
Cardiologists overwhelmingly view olive oil, especially extra virgin, as a heart-healthy fat, a cornerstone of the Mediterranean diet, linked to lower cardiovascular disease risk and mortality due to its monounsaturated fats and antioxidants that improve cholesterol, blood pressure, and inflammation. They recommend using it as a primary cooking/dressing oil, replacing less healthy fats like butter or margarine, and consuming it in moderation as part of a balanced diet rich in whole foods.
Thanks to its heart-healthy monounsaturated fats, olive oil is a smart choice for managing cholesterol. Extra virgin olive oil also contains antioxidants such as oleocanthal that may help reduce inflammation tied to LDL cholesterol oxidation.
Non-fat or low-fat cottage cheese. Non-fat or low-fat Greek yogurt. Light cheese (3-5 grams of fat per serving)
Other medicines may be used if statins do not work or you do not want to take statins. These include: other tablets – such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid. injections – such as alirocumab, evolocumab and inclisiran.
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
The best edible oil for health includes extra virgin olive oil, canola oil, and peanut oil, all of which provide good fats and antioxidants essential for overall well-being.
Compared to other vegetable oils on the market, canola oil contains the lowest levels of artery-clogging, bad cholesterol-reducing saturated fats. Canola and olive oil contain similar amounts of vitamin E and vitamin K.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.