The Best Cooking Oil for Your Heart

Cardiovascular health is vital for a long, active life, and while exercise and lifestyle choices play a key role, our diet also significantly influences heart health. Among the foods we consume, oils have a huge impact.

Rich in fats and other nutrients, the right cooking oil can support healthy cholesterol levels and lower inflammation. In this guide, we’ll learn some of the best cooking oils for heart health, so you can make informed choices to nourish yourself with every meal.

What Makes a Cooking Oil Heart-Healthy?

A cooking oil is considered “heart-healthy” when it contains high amounts of unsaturated fats, while also having a low saturated fat content.

Unsaturated fats such as monounsaturated fats are associated with improved heart health due to their ability to lower low-density lipoprotein (LDL) cholesterol (often referred to as “bad” cholesterol). At the same time, monounsaturated fats raise high-density lipoprotein (HDL) or good cholesterol levels and have anti-inflammatory properties.

Conversely, cooking oils high in saturated fats and some trans fats have potential health risks. Trans fat is considered the most harmful type of fat for your body. Consuming high amounts of trans fat raises your risk of heart and blood vessel problems, including heart attacks ❶.

What’s the Best Cooking Oil for Your Heart?

Algae oil is considered one of the best cooking oils for heart health due to its high concentration of beneficial omega-9 monounsaturated fats, especially oleic acid, which makes up 93% of its total fat content. This type of fat is known to support healthy cholesterol levels by raising HDL and helping lower LDL levels.

Additionally, oleic acid has anti-inflammatory properties that further support cardiovascular health ❷.

What sets algae oil apart is its low levels of omega-6 polyunsaturated fat (3%) and saturated fat (4%), which makes it one of the lowest in saturated fats among cooking oils. This is important as diets high in saturated fat are associated with increased LDL cholesterol levels.

Plus, with a high smoke point of 535°F, algae oil is ideal for many cooking methods, such as sautéing, frying, and even high-temperature roasting, without compromising its health benefits. This high smoke point means it remains stable.

With nearly half of U.S. adults diagnosed with some form of cardiovascular disease (CVD), such as high blood pressure, coronary heart disease, or stroke, taking preventive steps like choosing heart-friendly oils can be impactful for long-term health ❸.

Other Heart-Healthy Cooking Oils

While algae oil offers unique benefits for heart health, other oils like extra virgin olive oil, avocado oil, and coconut oil each bring their own heart-friendly qualities to the table:

• Extra Virgin Olive Oil. Rich in monounsaturated fats and antioxidants, it helps lower bad cholesterol and reduce inflammation.
• Avocado Oil. High in monounsaturated fats and vitamin E, it supports heart health and has a high smoke point for versatile cooking.
• Coconut Oil. It contains medium-chain triglycerides (MCTs) that are easy to digest and absorb, and may help increase good cholesterol (HDL) levels when used in moderation.

Worst Cooking Oils for Your Heart

Certain oils are classified as seed oils, which tend to have higher levels of omega-6 fatty acids. When consumed in excess, can disrupt the balance between omega-6 and omega-3 fats in the body.

Here’s a list of some of the cooking oils you should consider limiting or avoiding:

• Vegetable Oil. Often a blend of various oils, it is high in omega-6 fatty acids, which can promote inflammation when consumed in excess.
• Refined Canola Oil. Refined canola oil often contains trans fats and may undergo processing that reduces its nutritional value.
• Soybean Oil. High in omega-6 fatty acids, soybean oil can contribute to inflammation and imbalance in the omega-6 to omega-3 ratio in the diet.
• Sunflower Oil. While it is rich in vitamin E, sunflower oil is often high in omega-6 fatty acids, which can lead to inflammation and an unhealthy omega-6 to omega-3 balance when consumed in excess.
• Walnut Oil. While walnut oil is rich in omega-3 fatty acids, it also contains a higher ratio of omega-6 fatty acids, which can contribute to an inflammatory response in the body.
• Grapeseed Oil. Although grapeseed oil is high in polyunsaturated fats and vitamin E, it is also primarily made up of omega-6 fatty acids.
• Sesame Oil. Sesame oil contains both monounsaturated and polyunsaturated fats, which can be beneficial, but it is also high in omega-6 fatty acids. Overconsumption may lead to an imbalance in the omega-6 to omega-3 ratio.
• Safflower Oil. While safflower oil is low in saturated fat and high in unsaturated fats, it is still predominantly composed of omega-6 fatty acids.

Related Article: Your Ultimate Seed Oil-Free Grocery List

The Bottom Line

The oils we choose for our everyday dishes can impact our heart health more than we realize. Algae oil is impressive because of its nutritional profile — rich in omega-9 monounsaturated fats and low in saturated fat — and also for its versatility and high smoke point.

Algae oil from Algae Cooking Club checks all the boxes: it is delicious, versatile, and meets the needs of a heart-healthy diet. For more information on algae oil and its benefits, check out our FAQ section.