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.
Related: Cooking Oils Low in Saturated: A Detailed Guide
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.
Related: What is the Best Cooking Oil for Diabetics?