Choosing the right cooking oil matters more than many people realize. The oil you cook with can either support your heart health or silently raise your risk of cardiovascular disease over time. According to cardiologists, not all oils are created equal. Some are full of unhealthy fats that clog arteries. Others contain healthy fats that may reduce inflammation and help lower cholesterol levels.

Cooking oil is a source of fat. But the type of fat makes all the difference. Saturated fats and trans fats raise LDL cholesterol, the kind that can build up in arteries. That buildup can increase the likelihood of heart attack and stroke.

On the other hand, unsaturated fats—especially monounsaturated and polyunsaturated fats—can help lower LDL cholesterol and support overall heart health.

So, when cooking, you want oils that are high in healthy fats and low in harmful ones.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is widely recommended by cardiologists. It contains mostly monounsaturated fats, which are linked to lower levels of LDL cholesterol. It also has antioxidants called polyphenols, which reduce inflammation in the blood vessels.

EVOO is ideal for low to medium-heat cooking, salad dressings, and drizzling over cooked vegetables or grains. It has a rich flavor and provides both health benefits and culinary quality.

Note: While olive oil is stable at medium temperatures, it’s not the best choice for deep frying.

Avocado Oil

Avocado oil is another excellent option. Like olive oil, it contains mostly monounsaturated fats. What sets it apart is its high smoke point, which means it can withstand higher temperatures without breaking down.

This makes avocado oil ideal for roasting, grilling, stir-frying, and sautéing. It also has a mild flavor that works well in a variety of dishes.

Research shows that avocado oil may help improve cholesterol levels and support blood vessel health, which is why cardiologists often recommend it.

Canola Oil

Canola oil is a neutral-tasting oil with a favorable fat profile. It contains both monounsaturated fats and omega-3 fatty acids, which are a type of polyunsaturated fat known for their anti-inflammatory properties.

It’s suitable for most cooking methods, including baking, frying, and sautéing. However, it’s important to choose expeller-pressed or cold-pressed canola oil, which is less processed and retains more nutrients.

While canola oil isn’t as rich in antioxidants as olive oil, it’s still considered heart-friendly when used in moderation.

Walnut Oil and Flaxseed Oil

Walnut oil and flaxseed oil are high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. This type of fat supports heart health and may help reduce the likelihood of heart disease.

However, these oils are sensitive to heat and can become unstable when used for cooking. Instead, use them for salad dressings or to drizzle over cooked foods. Keep them refrigerated to preserve their freshness.

They offer a nutty flavor and are particularly beneficial for people who follow a plant-based diet and want to boost their intake of omega-3s.

Oils to Limit or Avoid

Certain oils contain high amounts of saturated fat or are heavily processed. These include:

Coconut oil – Although popular in wellness circles, coconut oil is high in saturated fat, which can raise LDL cholesterol. Most cardiologists recommend limiting its use, especially for people with heart concerns.
Palm oil – Often found in packaged and processed foods, palm oil is high in saturated fat and offers little benefit for heart health.
Vegetable oil blends – These often contain refined soybean, corn, or cottonseed oils. They tend to be high in omega-6 fatty acids, which, when consumed in excess, may contribute to inflammation.

Hydrogenated oils and partially hydrogenated oils, which contain trans fats, should be avoided entirely. Trans fats are directly linked to higher heart disease risk and are now banned in many countries.

What to Look for When Choosing Oil

When shopping for oil, keep these tips in mind:

Check the label – Look for oils labeled “cold-pressed” or “extra virgin.” These are less processed and retain more nutrients.
Look at the fat content – Choose oils high in monounsaturated and polyunsaturated fats.
Watch the smoke point – Use high-smoke-point oils for frying or grilling. Use lower-smoke-point oils for salad dressings or light sautéing.
Store properly – Keep oils in a cool, dark place. Some oils, like flaxseed and walnut, should be refrigerated.

Final Thoughts

Cooking oil is more than just a kitchen staple. It’s a key ingredient that can support—or harm—your heart over time. Cardiologists consistently recommend oils rich in unsaturated fats, such as extra virgin olive oil, avocado oil, and canola oil, for their heart-protective benefits.