When it comes to cooking, not all oils are created equal—especially for your heart. While some oils can help lower cholesterol, reduce inflammation, and support overall cardiovascular health, others may increase your risk of heart disease and even cancer. Experts reveal the three best and three worst cooking oils, breaking down which ones you should keep in your kitchen—and which ones to ditch immediately.
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Best: Extra Virgin Olive Oil
Extra virgin olive oil isn't just delicious—it’s also widely recognized for its cardiovascular benefits. Nutritionist Rimas Geiga confirms it as one of the healthiest options. "Extra virgin olive oil is packed with monounsaturated fats, which work to lower ‘bad’ LDL cholesterol and boost ‘good’ HDL cholesterol levels," he says. Olive oil is also rich in polyphenols, antioxidants that help reduce inflammation and protect blood vessels, potentially decreasing your risk of heart disease over time. Moderation and careful use are key.
"To keep these benefits intact, I often tell my clients to use olive oil in raw or lightly cooked dishes, like drizzling it over salads or cooked vegetables," Geiga says. High heat can break down the nutrients, so low-temperature cooking or finishing dishes with olive oil is ideal.
Best: Avocado Oil
Avocado oil is another heart-healthy, flavorful option. Geiga notes its high monounsaturated fat content and its vitamin E, an antioxidant that helps reduce inflammation throughout the body.
"The combination of heart-healthy fats and anti-inflammatory compounds makes avocado oil a versatile option I often recommend to clients looking to manage or prevent heart disease and inflammatory conditions," he praises.
Best: Walnut Oil
Walnut oil is rich in omega-3 fatty acids, which support cardiovascular health and reduce inflammation. It’s perfect for salad dressings or drizzling over roasted veggies. Walnut oil provides essential fats that help improve cholesterol levels and support overall heart function.
Worst: Partially Hydrogenated Vegetable Oil
Partially hydrogenated vegetable oil is a major offender. "Partially hydrogenated oils contain trans fats, which can drastically raise ‘bad’ LDL cholesterol while lowering ‘good’ HDL cholesterol," Geiga explains. This combination may increase your risk of heart disease and diabetes. They are often found in processed foods.
"Even small amounts of trans fats can add up, which is why I emphasize to my clients the importance of avoiding these oils altogether," he says.
Worst: Soybean Oil
Soybean oil is another oil to skip if you care about your heart. While omega-6 fatty acids are essential in small amounts, too much can disrupt the omega-6 to omega-3 balance, contributing to chronic inflammation. "Soybean oil, commonly used in processed and fast foods, contains high levels of omega-6 fatty acids," Geiga says.
"I advise my clients to limit foods high in soybean oil, especially if their diet includes other sources of processed fats, to maintain a healthier balance," Geiga tells us.
Worst: Palm Oil
Palm oil is commonly used in baked goods and snacks but is high in saturated fat. This specific oil can raise LDL cholesterol and contribute to cardiovascular risk. It’s best to avoid palm oil in your everyday diet and check the label on packaged foods to steer clear of this oil!
