The Best Oils for Managing Cholesterol—And 3 Mistakes You're Probably Making

Extra-virgin olive oil, avocado oil, canola oil, soybean oil, and walnut oil are heart-healthy options with different uses.

Published on Mar. 4, 2026

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Oils rich in monounsaturated and polyunsaturated fats can lower LDL cholesterol. Extra-virgin olive oil, avocado oil, canola oil, soybean oil, and walnut oil are heart-healthy options with different uses. Limiting saturated and trans fats, avoiding partially hydrogenated oils, and not overheating oils can help protect cholesterol levels.

Why it matters

Choosing the right cooking oil can help support healthy cholesterol levels. Oils rich in unsaturated fats can lower LDL ('bad') cholesterol and support heart health when used in place of saturated fats like coconut or palm oil.

The details

Extra-virgin olive oil is rich in monounsaturated fats that promote heart health. Avocado oil contains heart-healthy monounsaturated fats that support cholesterol balance and reduce LDL levels. Canola oil is low in saturated fat and contains a mix of monounsaturated fats and plant-based omega-3 fats that support heart health. Soybean oil contains polyunsaturated fats along with alpha-linolenic acid (ALA), a plant-based omega-3 fat. Walnut oil provides alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health.

  • The article was published on March 4, 2026.

The players

Brett Sealove

A cardiologist who told Health that oils rich in monounsaturated and polyunsaturated fats can help increase HDL cholesterol while lowering LDL cholesterol.

Michelle Routhenstein

A preventive cardiology dietitian who told Health that oils with higher smoke points help prevent oxidation and the formation of harmful byproducts during cooking.

Joan Salge Blake

A dietitian and nutrition professor at Boston University who told Health that soybean oil is one of the few commonly used and affordable oils that contains a significant amount of alpha-linolenic acid (ALA), an essential fatty acid that can be converted to heart-healthy, omega-3 fatty acids in the body.

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What they’re saying

“Oils rich in monounsaturated and polyunsaturated fats can help increase HDL cholesterol while lowering LDL cholesterol.”

— Brett Sealove, Cardiologist (Health)

“Oils with higher smoke points help prevent oxidation and the formation of harmful byproducts during cooking.”

— Michelle Routhenstein, Preventive Cardiology Dietitian (Health)

“Soybean oil is one of the few commonly used and affordable oils that contains a significant amount of alpha-linolenic acid (ALA), an essential fatty acid that can be converted to heart-healthy, omega-3 fatty acids in the body.”

— Joan Salge Blake, Dietitian and Nutrition Professor at Boston University (Health)

The takeaway

Choosing the right cooking oils can help support healthy cholesterol levels. Oils rich in unsaturated fats like extra-virgin olive oil, avocado oil, canola oil, soybean oil, and walnut oil can help lower LDL cholesterol and promote heart health when used in place of saturated fats. However, it's important to avoid common mistakes like using the same oil for every cooking method or overheating oils beyond their smoke point.