The heart-friendly oils: what experts want you to use now

In a time when cardiovascular diseases remain the leading cause of death worldwide, health professionals and organisations are urging the public to make smarter dietary choices—especially when it comes to fat consumption. The American Heart Association (AHA) has reiterated the importance of replacing saturated and trans fats with healthier alternatives, particularly plant-based oils rich in unsaturated fats.

Backed by growing scientific evidence, a new focus is being placed on oils that not only enhance flavour but also offer potent cardiovascular benefits. Below are the top 10 heart-healthy oils endorsed by health experts and supported by the AHA:

1. Olive oil: Often referred to as the healthiest oil, extra virgin olive oil is abundant in monounsaturated fats and antioxidants. Research shows that it helps reduce LDL (bad cholesterol) and maintain HDL (good cholesterol), significantly lowering the risk of heart disease. The AHA includes olive oil in its list of heart-healthy dietary fats, particularly due to its anti-inflammatory effects.

2. Avocado oil: Derived from the flesh of avocados, this oil contains heart-friendly monounsaturated fats and potassium. Studies indicate it helps reduce blood pressure, supports artery health, and combats inflammation.

3. Canola oil: Commonly used for its neutral flavour and affordability, canola oil offers a good source of omega-3 fatty acids and has one of the lowest saturated fat contents among cooking oils. According to AHA guidelines, it is a smart choice for maintaining cholesterol balance and cardiovascular function.

4. Flaxseed oil: An excellent plant-based source of omega-3 (ALA), flaxseed oil supports vascular health and reduces inflammation. As it is heat-sensitive, it is best used in salad dressings or smoothies.

5. Walnut oil: This nutty oil is rich in polyunsaturated fats and alpha-linolenic acid. Evidence suggests that regular consumption improves endothelial function and lowers triglycerides, helping to prevent artery hardening.

6. Soybean oil: Widely used in commercial kitchens, soybean oil contains essential fatty acids and vitamin K. It is beneficial for cholesterol control and may help reduce the risk of coronary artery disease when used in moderation.

7. Sunflower oil: High in vitamin E and available in a high-oleic form, sunflower oil supports immune health and cardiovascular protection. The AHA advises choosing high-oleic versions, which are richer in heart-friendly monounsaturated fats.

8. Corn oil: Recognised by the AHA for its cholesterol-lowering potential, corn oil contains phytosterols and polyunsaturated fats that help manage LDL levels and support arterial health.

9. Sesame oil: Used in various cuisines for its distinct flavour, sesame oil is loaded with lignans like sesamin and sesamol, which exhibit strong antioxidant and anti-inflammatory properties. It may also assist in lowering blood pressure.

10. Grapeseed oil: A byproduct of winemaking, grapeseed oil is rich in polyunsaturated fats and vitamin E. It supports healthy circulation and reduces the oxidation of LDL cholesterol—a major contributor to plaque formation.

Nutritionists emphasise that adopting heart-healthy oils in everyday cooking can lead to a meaningful reduction in heart disease risk. "Simple swaps—like using olive or canola oil instead of butter—can make a significant difference over time," says Dr Alice H. Lichtenstein, a member of the AHA's nutrition committee.

As the global burden of heart disease continues to climb, such dietary adjustments offer a practical and accessible path to prevention.