Are Oils Heart Healthy?
- Jitka Burger
- Sep 11, 2023
- 3 min read
Updated: Nov 8
You may have heard that olive oil and other plant-based oils are “heart-healthy.” However, scientific research shows the picture is more complicated. A key review concluded that monounsaturated fatty acids (MUFA)—the main type of fat in olive oil—may not provide significant protection against heart disease when used as a substitute for saturated fats.
This review emphasizes that the cardiovascular benefits often attributed to olive oil are more likely due to a plant-based diet rich in whole foods—fruits, vegetables, legumes, and nuts—rather than the oil itself.
The authors concluded:
"...Food and Drug Administration authorized the use of health claims for olive oil; however, a recent appraisal based on a large body of experimental evidence suggests that MUFA might not be the proper substitute for SFA..."
Other reviews and meta-analyses reached similar conclusions, finding no consistent evidence that olive oil improves cardiovascular outcomes compared with diets low in all added fats.
Fat Composition in Common Oils
Saturated-Fat–Rich Oils and Heart Risk
Coconut oil, palm oil, and other saturated-fat–rich oils are often marketed as healthy, but evidence suggests otherwise. A recent systematic review and meta-analysis found that coconut oil did not improve cardiovascular risk markers compared with other oils or fats, and in some cases, it may even worsen them.
These oils can raise LDL cholesterol, a key risk factor for heart disease. Clinical trials show limited to no cardiovascular benefit compared with other fats. In contrast, whole plant sources of fat—such as nuts and seeds—provide fiber and antioxidants that refined oils lack.
Understanding Different Types of Fats
Type | Common Sources | Effect on Heart Health |
Saturated fats (SFA) | Animal products, butter, coconut oil, palm oil | Can raise LDL cholesterol and increase risk of heart disease |
Trans fats | Partially hydrogenated oils, processed foods | Strongly linked to heart disease; best avoided entirely |
Monounsaturated fats (MUFA) | Olive oil, avocado, nuts | Evidence suggests MUFAs alone may not significantly protect the heart; whole plant foods offer better benefits due to fiber and antioxidants |
Polyunsaturated fats (PUFA) | Omega-6: corn, soybean, sunflower oil Omega-3: flax, chia, hemp seeds | Omega-6 in excess may be inflammatory; antioxidants in whole foods help counteract negative effects |
Key point: Saturated, trans, MUFA, and omega-6 PUFA can negatively affect blood vessel function. Antioxidants in fruits and vegetables protect LDL cholesterol from oxidation, maintain healthy blood vessels, and reduce atherosclerosis risk.
Practical Tips for Healthy Fat Consumption
Focus on whole plant foods: Fruits, vegetables, beans, and whole grains provide natural antioxidants, fiber, and nutrients that oils lack.
Choose whole food sources of fat carefully: Nuts, seeds, and avocados are heart-healthy, but calorie-dense. Portion control is important, especially for those aiming for weight loss.
Use oils sparingly: Even oils marketed as “healthy fats” provide concentrated calories without fiber or significant antioxidants. Steaming, sautéing in water or broth, and other oil-free cooking methods are better options.
The Bottom Line: Whole Plant Foods Over Oils
While olive and coconut oils are often promoted as “heart-healthy,” current evidence shows they do not offer the same cardiovascular protection as a diet centered on whole, minimally processed plant foods. For optimal heart health, prioritize fruits, vegetables, legumes, whole grains, nuts, and seeds—while keeping added oils to a minimum.
References
Degirolamo C, Rudel LL. Dietary monounsaturated fatty acids appear not to provide cardioprotection. Curr Atheroscler Rep. 2010;12(6):391–396. doi:10.1007/s11883-010-0133-4.
Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2011;10:182. doi:10.1186/1476-511X-10-182.
Eyres L, Eyres MF, Chisholm A, Brown RC. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 2020;78(3):193–225. doi:10.1093/nutrit/nuz079.
If you are interested in more information about oil, our favorite recipes, baking substitutions and more, go to Free Vegan Starter Kit.
