Are Oils Heart Healthy?
- Jitka Burger
- Sep 11, 2023
- 3 min read
Updated: 21 hours ago
You may have heard that olive oil and other plant-based oils are “heart-healthy.” However, scientific research suggests the picture is more complex.
Olive oil is rich in monounsaturated fatty acids (MUFAs), which have often been promoted as healthier alternatives to saturated fats. However, some researchers argue that the cardiovascular benefits commonly associated with olive oil may reflect the overall Mediterranean dietary pattern — rich in fruits, vegetables, legumes, nuts, and other minimally processed plant foods — rather than olive oil alone.
A review published in Current Atherosclerosis Reports concluded that MUFAs may not provide significant cardioprotection when simply substituted for saturated fats without broader dietary improvements.
The authors wrote:
“...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...”
At the same time, many Mediterranean diet studies continue to show favorable cardiovascular outcomes. However, it can be difficult to separate the effects of olive oil itself from the benefits of the overall dietary pattern and lifestyle.
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 alternatives, but evidence suggests caution may be warranted.
A systematic review and meta-analysis found that coconut oil did not improve cardiovascular risk markers compared with other oils or fats and may raise LDL (“bad”) cholesterol levels in some individuals.
Elevated LDL cholesterol is a well-established risk factor for heart disease. While different fats affect cholesterol levels differently, whole plant sources of fat — such as nuts, seeds, olives, and avocados — provide fiber, antioxidants, and other beneficial compounds 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 cardiovascular risk. |
Trans fats | Partially hydrogenated oils, processed foods | Strongly linked to heart disease; best avoided. |
Monounsaturated fats (MUFA) | Olive oil, avocados, nuts | Evidence suggests MUFAs alone may not significantly protect the heart; whole plant foods offer better benefits due to fiber and antioxidants. Health effects may depend on the overall dietary pattern and food source. |
Polyunsaturated fats (PUFA) | Omega-6: corn, soybean, sunflower oils; Omega-3: flax, chia, hemp seeds | Omega-6 in excess may be inflammatory; antioxidants in whole foods help counteract negative effects. Omega-3 fats are generally associated with cardiovascular benefits; maintaining a balanced dietary pattern is important. |
Whole Foods vs. Refined Oils
One important difference between whole plant foods and oils is processing.
Whole foods such as nuts, seeds, olives, and avocados naturally contain:
Fiber
Antioxidants
Phytonutrients
Vitamins and minerals
Refined oils are highly concentrated sources of fat and calories but contain far less fiber and fewer protective compounds than intact plant foods.
Antioxidants from fruits, vegetables, legumes, and other whole plant foods help protect LDL cholesterol from oxidation, support healthy blood vessels, and may help reduce atherosclerosis risk.
Practical Tips for Healthy Fat Consumption
Focus on whole plant foods
Fruits, vegetables, legumes, and whole grains provide natural antioxidants, fiber, and nutrients that refined oils lack.
Choose whole food fat sources thoughtfully
Nuts, seeds, olives, and avocados can be part of a healthy diet, but they are calorie- dense. Portion awareness may be helpful, especially for weight management.
Use oils sparingly
Even oils often marketed as “healthy” are concentrated sources of calories. Cooking methods such as steaming, baking, air frying, or sautéing with water or broth can reduce added oil intake.
The Bottom Line: Whole Plant Foods Over Refined Oils
Current evidence suggests that whole, minimally processed plant foods are likely more beneficial for cardiovascular health than refined oils alone.
While olive oil may be preferable to saturated-fat–rich fats in some dietary contexts, the strongest evidence consistently supports dietary patterns centered on:
Fruits
Vegetables
Legumes
Whole grains
Nuts
Seeds
For overall heart health, emphasizing whole plant foods while limiting heavily processed foods and excessive added oils may be a sensible approach.
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 oils, whole-food cooking, baking substitutions, and plant-based recipes, explore the Free Vegan Starter Kit.
