Discover the best cooking oils for high cholesterol, including algae oil. Here’s why it can help improve your cholesterol levels and support heart health.
Key Takeaways:
Cholesterol, a waxy substance in your blood, is essential for building cells and producing hormones. However, too much bad cholesterol can lead to plaque buildup in your arteries.
The good news is that, as part of a healthy lifestyle, your cooking oils can significantly impact managing cholesterol levels. If you are looking to improve your cardiovascular health, choosing oils rich in good fats can make a difference.
In this guide, we’ll explore the best cooking oil for frying, sautéing, baking, and more.
The best cooking oil for high cholesterol should be low in saturated fats and free from trans fats, especially since trans fats negatively impact LDL (low-density lipoprotein) particle size, making them smaller and denser in a dose-dependent manner. Smaller, dense LDL particles are more likely to penetrate artery walls and contribute to plaque formation ❶.
Instead, it should be high in healthy fats, such as monounsaturated fats, which help raise good cholesterol (HDL). HDL removes excess cholesterol from the bloodstream and transports it to the liver for excretion, reducing the risk of heart disease by preventing plaque buildup in the arteries ❷.
Oils with added omega-3 fatty acids can also support heart health by reducing inflammation and promoting better cholesterol balance ❸. Choosing an oil with natural antioxidants, like vitamin E, is beneficial too, as it helps protect the heart and blood vessels.
Algae oil is an excellent choice, as it meets these heart-healthy criteria. It’s a great option for people managing their cholesterol levels.
Algae cooking oil is composed of beneficial fats and antioxidants. On top of these advantages, algae oil is processed without the use of chemical solvents, which may introduce other potential health concerns.
We'll explore each key point in more detail below:
Algae oil is an excellent choice for managing high cholesterol because it has 75% less saturated fat than olive and avocado oils.
One tablespoon of algae oil contains only 0.5g of saturated fat, whereas the same amount of olive or avocado oil contains around 2g of saturated fat. Saturated fats can raise bad cholesterol (LDL) levels, increasing the risk of heart problems.
With its lower saturated fat content, algae oil helps maintain healthier cholesterol levels and supports overall cardiovascular health.
Being the highest in omega-9 makes algae oil an excellent choice for people with high cholesterol. Omega-9 fats are found in various plant-based oils, including algae oil.
Algae oil is particularly beneficial because it contains 25% more omega-9 monounsaturated fats compared to olive and avocado oils, making it even more effective in improving cholesterol levels.
Oleic acid, in particular, has been shown to exhibit anti-inflammatory effects. This can further contribute to cardiovascular health by reducing inflammation-related risks ❹.
Algae oil contains antioxidants like vitamin E, which help protect cells from damage caused by free radicals. Vitamin E reduces oxidative stress linked to inflammation and heart disease and prevents LDL cholesterol from oxidizing — a key step in plaque buildup and artery blockages.
Some consumers are avoiding seed oils, such as soybean and sunflower oil, due to concerns about their high omega-6 content — which can disrupt the balance between omega-3 and omega-6 fatty acids when consumed in excess, and cause inflammation — as well as the processing methods used to extract them.
Chronic inflammation may exacerbate insulin resistance and diabetes complications. To support better metabolic health, the best cooking oil for diabetes is one that is low in omega-6 fats and rich in omega-3 or monounsaturated fats, such as algae oil.
Algae oil offers a better alternative because it doesn’t come from seeds and is naturally low in omega-6 fats. Instead, it provides heart-healthy fats like omega-9 and omega-3 without the risk of overloading your diet with omega-6.
Related Article: 6 Health Benefits of Algae Oil
Many oils, like olive, avocado, canola, flaxseed, and grapeseed, are valued for their unsaturated fats and nutrients. However, if you're avoiding seed oils due to omega-6 content or processing concerns, consider skipping canola, flaxseed, and grapeseed oils.
When evaluating cooking oils for managing cholesterol, understanding their fat composition is key. The table above highlights the proportions of monounsaturated, polyunsaturated, and saturated fats in these low-cholesterol oils.
| Type | Monounsaturated Fat | Polyunsaturated Fat | Saturated Fat |
| Algae Oil | 90% (high omega-9) | Low | 0.5g (75% less than olive/avocado) |
| Olive Oil | 72% | 8% | 13% |
| Avocado Oil | 60% | 10% | 13% |
| Canola Oil | 58% | 29% | 7% |
| Flaxseed Oil | 18% | 74% | 7% |
| Grapeseed Oil | 16% | 70% | 10% |
Saturated fats in butter, lard, and coconut oil raise LDL levels, which may increase the risk of heart disease. Trans fats in hydrogenated oils, margarine, and shortening are even worse, as they elevate LDL while lowering HDL.
Incorporating the right oils into your diet is an essential step toward managing cholesterol levels and improving cardiovascular health.
Algae oil is a great option due to its low saturated fat content, high omega-9 concentration, and antioxidant-rich properties. It’s ideal for frying, sautéing, or baking. Algae oil also offers a safer alternative for those avoiding seed oils and their high omega-6 content.
Try Algae Cooking Club's algae oil today and experience the benefits it offers for your cholesterol and overall wellness.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
