When we cook our favorite meals, whether we’re stir-frying vegetables or baking a batch of muffins, we often use different types of oils. But did you know the kind of oil you use can affect your cholesterol?
For people who want to take care of their heart — by increasing HDL and lowering LDL — it’s important to be aware that some oils can support healthy cholesterol levels, while others can make them worse. Knowing the difference is an important step toward cooking smarter for your health.
In this article, we’ll learn about cholesterol-friendly cooking oils, the worst oils to limit, and practical tips for making heart-friendly choices in the kitchen.
Cooking Oils and Cholesterol
Different types of fats in cooking oils affect cholesterol in different ways.
Saturated fats, usually solid at room temperature, can raise LDL, while trans fats — often found in partially hydrogenated oils — can raise LDL and lower HDL, a particularly harmful combination ❶.
Unsaturated fats, including monounsaturated and polyunsaturated fats, are usually liquid at room temperature and found in many plant-based oils. These fats can help raise HDL, lower LDL, or do both, which makes them heart-friendly choices.
It’s important to remember that cholesterol itself is vital for the body. Our bodies use it to build cells, produce hormones, and support many other essential functions. The nuance lies in the balance: we need some cholesterol for our bodies to work properly, but too much “bad” cholesterol can be harmful, while “good” cholesterol helps protect the heart.
Best Cooking Oils for Healthy Cholesterol Levels
Now that we understand how different fats affect cholesterol, it’s easier to see why some oils are better for heart health than others. Here’s a list of cholesterol-lowering oils to consider including in your kitchen:
Algae Cooking Oil
Algae cooking oil is sourced from microalgae using an expeller-pressed process. You’ve likely seen these words on some expensive oils because it’s a very clean, simple way to extract oil without chemicals. Despite its tiny source, microalgae produces oil that’s surprisingly rich in heart-healthy fats.
This oil is made up of about 90% monounsaturated fats, which are considered some of the highest-quality fats for supporting healthy cholesterol ❷. It also contains roughly 75% less saturated fat than both avocado oil and olive oil, making it a lighter, more heart-friendly choice.
Algae cooking oil is versatile in the kitchen. Its neutral flavor and high smoke point make it perfect for both cold uses, like salad dressings and dips, and hot cooking methods, such as sautéing, stir-frying, or roasting.
Olive Oil
When it comes to heart health, extra virgin olive oil (EVOO) is the gold standard. EVOO is made by cold-pressing olives without heat or chemicals, which preserves its natural antioxidants and healthy monounsaturated fats.
These fats, along with heart-healthy compounds like polyphenols and vitamin E, can help raise HDL, the “good” cholesterol, while lowering LDL, the “bad” cholesterol ❸. EVOO is perfect for drizzling over salads, roasting vegetables, or lightly sautéing foods.
Avocado Oil
Avocado oil comes from the flesh of ripe avocados and is prized for its mild flavor and creamy texture. For the best cholesterol-lowering benefits, choose unrefined, cold-pressed versions. This type of avocado oil retains high levels of monounsaturated fats.
Avocado oil also contains important bioactive compounds such as tannins, carotenoids, and polyphenols. These compounds provide anti-inflammatory benefits. Additionally, they help protect blood vessels and reduce LDL cholesterol, contributing to a healthier heart ❹.
Sesame Oil
Sesame oil, pressed from sesame seeds, boasts a rich, nutty flavor and heart-healthy benefits. Opt for unrefined or lightly toasted varieties to retain monounsaturated and polyunsaturated fats that help raise HDL and lower LDL cholesterol.
It also contains lignans, powerful antioxidants that provide anti-inflammatory and cardioprotective benefits. Toasted sesame oil has a lower smoke point, so it’s best added at the end of cooking or used in moderate-heat recipes.
Canola Oil
Canola oil is a light, versatile oil pressed from canola seeds and is widely used in kitchens around the world. You’ve probably heard it recommended as a heart-healthy option, and one reason is that it is naturally low in saturated fat.
For those looking to manage cholesterol and reduce saturated fat intake, cold-pressed or expeller-pressed canola oil is the best choice. These versions retain most of the oil’s natural monounsaturated fats and omega-3 fatty acids.
Use canola oil for sautéing, roasting, baking, or creating homemade dressings and sauces.
Soybean Oil
Soybean oil is extracted from the seeds of the soybean plant and is widely used in cooking and processed foods. Research shows that replacing saturated fats with soybean oil may help lower total cholesterol and LDL (“bad”) cholesterol ❺.
To maximize these benefits, choose non-hydrogenated soybean oil, which preserves its natural polyunsaturated fats, including omega-3 fatty acids.
Soybean oil also contains phytosterols, plant compounds that help reduce cholesterol absorption in the intestines. Its mild flavor and versatility make it ideal for roasting, stir-frying, or using as a base for homemade dressings and sauces ❻.
Related: How to Choose Heart-Healthy Oils for Home Cooking
Worst Cooking Oils for Your Cholesterol
While some oils can help support healthy cholesterol levels, others can have the opposite effect. The oils below are considered cholesterol-raising oils and are best avoided in your diet.
Partially Hydrogenated Oils
Partially hydrogenated oils are industrially processed oils found in many packaged and fried foods. During hydrogenation, liquid oils are converted into semi-solid fats, which produces trans fats.
Trans fats are particularly harmful because they raise LDL cholesterol while lowering HDL cholesterol, creating a double negative effect on heart health.
Research has shown that even small amounts of trans fats can significantly increase the risk of cardiovascular disease. Common sources include margarine and fast-food items made with partially hydrogenated oils ❼.
Tropical Oils
Tropical oils, such as coconut oil, palm oil, and palm kernel oil, are derived from the fruit or seeds of tropical plants. These oils are high in saturated fats, which can raise LDL cholesterol when consumed in excess.
While some studies suggest coconut oil may slightly raise HDL cholesterol, the high saturated fat content still contributes to increased LDL and potential cardiovascular risk when used as a primary cooking oil ❽.
Animal Fats
Animal fats, including butter, lard, and tallow, are traditional cooking fats sourced from meat and dairy. They are typically high in saturated fat and contain cholesterol from the animal source itself.
While small amounts can be part of a balanced diet, frequent use of animal fats for cooking is not recommended for those monitoring cholesterol levels.
The Bottom Line
While heart-healthy oils like algae cooking oil, olive, avocado, sesame, canola, and soybean oils provide beneficial fats and protective compounds, others — such as partially hydrogenated oils, tropical oils, and animal fats — can work against your goals.
The key isn’t to avoid fats altogether but to choose them wisely and use them in balance. Hopefully, this guide helps you feel more confident in choosing oils that support both flavor and heart health.
One final tip: keep a variety of healthy oils on hand so you can match the right oil to the right dish. However, if you’re looking for a versatile all-in-one option, algae cooking oil stands out. Consider algae cooking oil from the Algae Cooking Club.
