What’s your go-to cooking oil? Olive, palm, coconut, peanut, or avocado oil?
Certain dietary fats, like trans fats and excess saturated fats, may raise the risk of Coronary Artery Disease (CAD), while healthier fats, like monounsaturated (MUFAs) and polyunsaturated (PUFAs), especially Omega-3s, help protect your heart. That’s why choosing the right cooking oil is a small but powerful step toward better health.
According to the American Heart Association (AHA), replacing saturated and trans fats with unsaturated fats can lower the risk of heart disease. So, the best oils for heart health are those that:
But there’s another important factor to consider, and that’s the smoke point of your oil.
The smoke point is the temperature at which an oil starts to break down, lose nutrients, and release harmful compounds (like free radicals and toxic fumes). Oils with high smoke points are better for high-heat cooking, while oils with low smoke points should be used for drizzling, salad dressings, or light sautéing.
Here’s a breakdown of heart-healthy oils and their smoke points so you can make the best choice for your cooking style.
1. Extra Virgin Olive Oil
Olive oil is one of the best choices for heart health, thanks to its 84% unsaturated fat content and high antioxidant levels. These antioxidants help reduce inflammation, improve circulation, and support the immune system.
A lot of research, especially the PREDIMED study of primary prevention trial suggests that regular intake of extra-virgin olive oil can lower the risk of cardiovascular disease and stroke
Best uses:
✔ Drizzling over salads, toast, pasta, and rice dishes
✔ Light sautéing or roasting at low to medium heat
✖ Not ideal for deep frying due to its low smoke point
2. Avocado Oil
Avocado oil is an excellent heart-healthy oil with 83% unsaturated fat, just 12% saturated fat, antioxidants, and vitamin E. It’s particularly high in oleic acid, a monounsaturated omega-9 fatty acid known for reducing inflammation and improving cholesterol levels.
Some studies suggest avocado oil may even lower blood pressure, making it a great addition to a heart-friendly diet.
Best uses:
✔ High-heat cooking (grilling, frying, roasting)
✔ Drizzling over salads or blending into smoothies
3. Canola Oil
Canola oil is rich in omega-3 (ALA) and low in saturated fat, it helps reduce cholesterol and inflammation. A review of 42 articles in the Nutrition, Metabolism and Cardiovascular Diseases Journal showed that Canola oil significantly improved different cardiometabolic risk factors compared to other edible oils. Most commercially available canola oil is genetically modified, opt for organic, cold-pressed canola oil to avoid GMOs.
Best uses:
✔ Salad dressings and drizzling
✖ Not suitable for cooking at high temperatures
4. Walnut Oil
Walnut oil is one of the best plant-based sources of Omega-3 fatty acids, which are essential for heart health. A review of 26 clinical trials showed that incorporating walnuts into the diet improved blood lipid profile without adversely affecting body weight or blood pressure. However, it has a short shelf life and should be stored in the refrigerator for freshness.
Best uses:
✔ Salad dressings and drizzling
✖ Not suitable for cooking at high temperatures
5. Flaxseed Oil
Flax seed oil is the best omega-3 source among oils! It contains 91% unsaturated fat and just 9% saturated fat, with a good 4:1 omega 3 to omega 6 fatty acids ratio. Due to its exceptionally high omega-3 (ALA) content, it plays a crucial role in reducing inflammation and promoting arterial health. A study comparing fish oil with flaxseed oil in 120 patients treating Coronary Heart Disease (CHD) found that flaxseed oil was more effective in reducing serum insulin levels and hs‐CRP levels.
Best uses:
✔ Best used in drizzling salads, they are not for cooking because of the low smoke point
Choosing the right cooking oil is an impactful step toward better heart health. These 5 oils are excellent choices, depending on your cooking needs.
Martínez-González, M. Á., Toledo, E., Arós, F., Fiol, M., Corella, D., Salas-Salvadó, J., Lamuela-Raventós, R. M., Schröder, H., Estruch, R., & Ros, E. (2014). Extravirgin olive oil consumption reduces risk of atrial fibrillation: The PREDIMED (Prevención con Dieta Mediterránea) trial. Circulation, 130(1), 18–26. https://doi.org/10.1161/CIRCULATIONAHA.113.006921
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Amiri, M., Raeisi-Dehkordi, H., Sarrafzadegan, N., Forbes, S. C., & Salehi-Abargouei, A. (2020). The effects of canola oil on cardiovascular risk factors: A systematic review and meta-analysis with dose-response analysis of controlled clinical trials. Nutrition, Metabolism and Cardiovascular Diseases, 30(8), 1273-1285. https://doi.org/10.1016/j.numecd.2020.06.021
Ghobadi, S., Hassanzadeh-Rostami, Z., Mohammadian, F., Zare, M., & Faghih, S. (2019). Effects of canola oil consumption on lipid profile: A systematic review and meta-analysis of randomized controlled clinical trials. Journal of the American College of Nutrition, 38(2), 185–196. https://doi.org/10.1080/07315724.2018.1475270
Guasch-Ferré, M., Li, J., Hu, F. B., Salas-Salvadó, J., & Tobias, D. K. (2018). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: An updated meta-analysis and systematic review of controlled trials. The American Journal of Clinical Nutrition, 108(1), 174–187. https://doi.org/10.1093/ajcn/nqy091
Jiang, W., Liang, J., Xiong, M., & Dong, Y. (2022). Efficacy of flaxseed oil compared with fish oil supplementation in the treatment of coronary heart disease: A retrospective study. Journal of Thoracic Disease, 14(2), 396–404. https://doi.org/10.21037/jtd-22-26
Al-Madhagy, S., Ashmawy, N. S., Mamdouh, A., Eldahshan, O. A., & Farag, M. A. (2023). A comprehensive review of the health benefits of flaxseed oil in relation to its chemical composition and comparison with other omega-3-rich oils. European Journal of Medical Research, 28, Article 240. https://doi.org/10.1186/s40001-023-01203-6
