What oil do cardiologists recommend?

What Oil Should You Use for a Healthier Heart?

When it comes to heart health, not all oils are created equal. Cardiologists consistently recommend choosing oils rich in unsaturated fats—specifically monounsaturated and polyunsaturated fats—over those high in saturated fats. These healthier fats can help lower bad cholesterol levels and reduce the risk of heart disease.

Among the top picks is olive oil, especially extra virgin, which is packed with antioxidants and has been a staple of the heart-protective Mediterranean diet for decades. Studies show that regular use of olive oil is linked to lower blood pressure, reduced inflammation, and improved artery function.

Another strong contender is canola oil. It’s low in saturated fat and high in both monounsaturated fats and omega-3 fatty acids, a type of polyunsaturated fat known for supporting cardiovascular health. Its neutral flavor and high smoke point also make it versatile for cooking, from sautéing to baking.

While olive and canola oils take the spotlight, other plant-based oils like avocado and sunflower can also be good options when used in moderation. The key is to replace saturated fats—like butter, lard, and coconut oil—not just add to them. Small dietary shifts, such as drizzling olive oil on salads or using canola oil in place of butter when cooking, can make a meaningful difference over time.

It's not about finding a single “best” oil, but about making consistent, heart-smart choices. As part of a balanced diet rich in vegetables, whole grains, and lean proteins, the right oil can play a powerful role in protecting your heart. Always consult with a healthcare provider for advice tailored to your individual needs, but when in doubt, reach for the bottle of olive oil—it’s one of the simplest steps you can take toward better cardiovascular health.