Cholesterol is a waxy, fat-like substance found in all your body’s cells, necessary for producing hormones, Vitamin D, and digestive fluids. When people discuss high cholesterol, they are usually referring to an unfavorable balance between low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol. LDL is often called “bad” cholesterol because too much of it can lead to plaque buildup in artery walls, while HDL is known as “good” cholesterol because it helps remove excess cholesterol from the body. Dietary fats play a significant role in managing these levels, and understanding which vegetable oils to use can be an effective strategy for lowering high cholesterol.
How Dietary Fats Affect Cholesterol Levels
Dietary fats fall into four main categories, and their molecular structure determines their effect on blood cholesterol levels. Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are beneficial because they help lower LDL cholesterol. They do this by increasing the activity of LDL receptors in the liver, allowing the body to clear LDL from the bloodstream more efficiently.
Conversely, saturated fats increase both LDL and high-density lipoprotein (HDL) cholesterol, but the rise in LDL is detrimental to heart health. This increase in LDL is partly due to a decrease in the liver’s ability to clear LDL from the blood. Trans fats, which are often artificially created, are the most harmful to your lipid profile because they not only raise LDL cholesterol but also decrease HDL cholesterol. For anyone managing high cholesterol, the goal is to substitute sources of saturated and trans fats with oils rich in MUFAs and PUFAs.
The Healthiest Vegetable Oils for Heart Health
The vegetable oils most beneficial for heart health are those dominated by monounsaturated and polyunsaturated fats. Extra virgin olive oil is particularly rich in MUFAs, constituting about 73 to 75% of its fat content. Replacing fats like butter or lard with olive oil can help reduce LDL cholesterol levels. Avocado oil also boasts a high MUFA content, averaging 71% to 74%, and has a high smoke point, making it a great choice for high-heat searing.
Canola oil provides a good blend of both MUFAs (around 58%) and PUFAs (around 35%), offering a neutral-flavored option suitable for baking and general-purpose cooking. Other beneficial oils, such as flaxseed and walnut oil, are excellent sources of polyunsaturated omega-3 fatty acids. These oils are best used in applications that do not involve heat, like salad dressings or drizzling over cooked food, because their delicate fatty acids can break down when exposed to high temperatures.
Oils That Should Be Limited or Avoided
While many vegetable oils are heart-healthy, certain plant-derived fats should be limited due to their high saturated fat content. Coconut oil, for example, contains a high amount of saturated fat, around 92% of its total fat content. Although the primary saturated fat in coconut oil, lauric acid, can raise HDL cholesterol, it also significantly increases LDL cholesterol. Palm oil is another plant-sourced oil high in saturated fat, typically containing about 52% SFA, with palmitic acid as a major component. Both coconut and palm oils should be used sparingly when managing high cholesterol, as they work against the desired reduction in LDL.
Partially hydrogenated vegetable oils, which are the main source of artificial trans fats, should be completely avoided. Trans fats are detrimental because they increase LDL cholesterol while simultaneously decreasing HDL cholesterol. Checking ingredient labels for the phrase “partially hydrogenated oil” is necessary to eliminate this type of fat from your diet.