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These Are the 2 Best Cooking Oils for High Cholesterol, Cardiologists Say

By Beth Ann Mayer Parade - Health Stories

Updated May 4, 2026 11:46 AM

It's common to think that the best diet for heart health is low-fat or fat-free, so you may think you need to avoid cooking with oil (a tall task). But cardiologists say "fat" needs a nuanced rebrand.

"The idea that all fat is bad is a significant misnomer," explains Dr. Patrick Kee, MD., Ph.D, a cardiologist at Vital Heart & Vein. "While oils are calorie-dense, their effect on your heart depends entirely on their fatty acid composition."

He explains that oils high in saturated fat can raise LDL ("bad") cholesterol. "Saturated fats downregulate the receptors in your liver that clear it from your blood," Dr. Kee says. "Monounsaturated (MUFA) and polyunsaturated (PUFA) fats actually lower LDL cholesterol by upregulating those same liver receptors and improving the overall cholesterol ratio."

So, it makes sense that you'll want to find a cooking oil that helps improve your cholesterol, especially if you're currently using one that's high in saturated fat.

"Cooking oils can have direct effects on your good and bad cholesterol ratios, and also can help by adding in good fatty acids like omega-3 fatty acids, which also further improve cardiovascular health," explains Dr. Srihari S. Naidu, MD, a cardiologist and professor of medicine within New York Medical College's Division of Cardiology. "So, choosing the right oil can be a total win."

Dr. Naidu says that having a working knowledge of cooking oils for cholesterol can also help if you eat out. "Don't be shy about asking what oil they use when they prepare dishes," he urges.

But which cooking oils get a thumbs up from cardiologists? We spoke with three of them, and they agree that these cooking oils are the best for high cholesterol.

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These Are the 2 Best Cooking Oils if You Have High Cholesterol, Cardiologists Say

Cardiologists recommend olive oil and avocado oil for high cholesterol.

"Olive oil, especially when used in place of saturated fats in cooking, can lower bad LDL cholesterol levels, increase good HDL levels and reduce oxidation of bad LDL, which is known to cause plaque buildup in arteries," explains Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center.

Dr. Chen notes that avocado oil has a similar profile and effect on cholesterol. "Much like olive oil, avocado oil can lower bad LDL cholesterol levels, increase good HDL levels, and reduce oxidized LDL levels," he says.

Below, cardiologists dig into why olive and avocado oil are the best cooking oils for high cholesterol.

Olive oil and cholesterol

Dr. Naidu shares that olive oil deserves its golden reputation. "Olive oil is one of the best oils, especially extra virgin olive oil that has not been processed," he says. "This oil has the highest amount of the healthy monounsaturated fat."

Those monounsaturated fats help lower bad (LDL) cholesterol, reducing your risk of plaque buildup in the arteries and heart attack. A tablespoon of olive oil has:

120 calories
10 grams of unsaturated fat
2 grams of saturated fat

Dr. Naidu also loves that it has vitamins A, D, E and K and antioxidants like polyphenols, all of which can support your overall health.

"The refined-non virgin-olive oil loses some of its antioxidant qualities, so best to stick with EVOO (extra-virgin olive oil," he tells Parade.

Generally, Dr. Naidu notes that people can consume 1 to 2 tablespoons of olive oil daily, and even up to 4 tablespoons is fine. "This is good for whether you have a high risk for heart disease or not, as the benefits extend beyond cholesterol and can reduce risk of cancer and dementia, including Alzheimer's disease," he explains.

Avocado oil and cholesterol

A study conducted on rats suggests that avocado oil can also support healthy cholesterol levels by helping to reduce triglycerides and LDL (bad) cholesterol.

"Avocado oil is the second 'best' choice due to its similar monounsaturated fat profile to olive oil," Dr. Kee explains.

A tablespoon of avocado oil contains:

120 calories
10 grams of monounsaturated fat
2 grams of saturated fat

"We generally recommend roughly 1 to 2 tablespoons of avocado oil intake per day, in place of unhealthier-saturated and trans-fats," Dr. Chen says.

How Other Oils Can Affect Your Cholesterol

While olive and avocado take top honors as the best cooking oils for high cholesterol, Dr. Naidu says a few others are worth your while if you prefer them, including:

Grape seed oil (rich in vitamin E and antioxidants)
Sesame oil (equal amounts of polyunsaturated fats and monounsaturated fats. "While it is still good, it's not as balanced as olive or avocado oil; high antioxidants," Dr. Naidu says.)
Walnut oil (high in omega-3 fatty acids, antioxidants, vitamins B and E, iron and calcium)

Dr. Kee suggests avoiding:

Palm oil (high in LDL-raising saturated fat)
Partially hydrogenated oils (contain trans fats that can increase LDL cholesterol and lower HDL cholesterol)

Repeatedly heated oils (reusing oil-common in deep-frying-"create toxic aldehydes and trans fats that promote inflammation," Dr. Kee says.)

How To Choose and Use an Oil That Supports Your Cholesterol

When shopping for and using cooking oil, you'll want to know what to look for on ingredient lists and how to incorporate it into your diet in a heart-healthy way. Cardiologists share tips we think you'll love.

1. Become label literate

Look for phrases that don't leave anything to the imagination.

"It is best to look for a simple, clear ingredient list such as '100% extra virgin olive oil,' and avoid unclear phrases such as 'vegetable oil blend' or phrases that suggest extra processing, such as 'refined,'" Dr. Chen says.

Dr. Kee also recommends looking for:

Cold-pressed or extra virgin, indicators of minimal processing and more polyphenols and tocopherols
High oleic content, signs the oil has more heart-healthy, heat-stable monounsaturated fats

Also, check the saturated fat count. The American Heart Association suggests choosing oils with less than 4 grams of saturated fat per tablespoon.

2. Seek to replace, not just add

Even cooking oils, such as olive and avocado oil, which contain healthy fats, are calorie-dense. You don't want to add these oils to a diet without subtracting less healthy fats used for cooking.

"The key is isocaloric substitution," Dr. Kee says.

That's a fancy way of saying that replacing 5% of your calories from saturated fats like butter with unsaturated oils can lower your risk of death and other health issues, like high cholesterol.

3. Consider what you're eating

OK, so you're cooking with olive or avocado oil-that makes your heart happy. But what's cooking?

"A healthy heart requires more than just the right oil," Dr. Kee emphasizes. "A complete diet must also balance carbohydrate and fiber intake, manage total calories and prioritize whole foods-like the whole avocado, which offers fiber and micronutrients that oil alone cannot provide."

Up Next:

Sources:

Dr. Srihari S. Naidu, MD, a cardiologist and professor of medicine within New York Medical College's Division of Cardiology
Dr. Patrick Kee, MD, Ph.D., a cardiologist at Vital Heart & Vein
Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center
Olive Oil. FoodData Central.
Avocado Oil. FoodData Central.
Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review. Nutrients.
Effects of High-Phenolic Extra Virgin Olive Oil (EVOO) on the Lipid Profile of Patients with Hyperlipidemia: A Randomized Clinical Trial. Nutrients.
Olive oil intake and cancer risk: A systematic review and meta-analysis. PLOS One.
Extra-Virgin Olive Oil in Alzheimer's Disease: A Comprehensive Review of Cellular, Animal, and Clinical Studies.International Journal of Molecular Sciences.
Avocado Oil Supplementation Modifies Cardiovascular Risk Profile Markers in a Rat Model of Sucrose-Induced Metabolic Changes. Disease Markers.
Healthy Cooking Oils. American Heart Association.

This story was originally published May 4, 2026 at 11:25 AM.