Jillian Kubala, RD
Wed, August 5, 2026 at 6:53 PM UTC
Medically reviewed by Angela Ryan Lee, MD
Experts and scientific research suggest that extra-virgin olive oil is the healthiest for your heart
This is because olive oil contains high amounts of unsaturated fats and antioxidant plant compounds
In addition to choosing a healthy cooking oil, you can protect your heart health by following a diet rich in plants and low in ultra-processed foods
You probably know that cooking with oil over butter can be a better choice for your heart health. But when you go to the grocery store, there’s often dozens of different types of cooking oil staring back at you—with options ranging from olive to vegetable to coconut oil, it’s not always clear which type is actually best for lowering heart disease risk
To cut through the confusion, we asked experts to share the one oil they’d recommend for better heart health
Experts’ Top Oil Pick
There are lots of different types of cooking oil that may support your heart health because they contain healthy unsaturated fats
However, every expert we interviewed agreed that extra-virgin olive oil (EVOO) is the best choice for heart health
Why Is EVOO the Winner?
“EVOO has the strongest and most consistent evidence supporting its heart-protective effects [over] other oils,” Trista Best MPH, RD, nutritionist and founder of the Candida Diet, told HEALTH
In particular, research shows that diets rich in olive oil may help protect against atherosclerosis, or the buildup of plaque in the arteries. Consuming olive oil regularly may also help support healthier blood pressure, further protecting against the development of heart disease
This is because EVOO contains high amounts of:
Healthy fats:EVOO is mostly composed of monounsaturated fats, specifically oleic acid, which has links to improved heart health. It also has a relatively low concentration of saturated fats, especially as compared to other types of fats used for cooking, like butter
Vitamin E:This compound works as an antioxidant in the body, meaning it helps neutralize cell-damaging molecules in the body called free radicals. High amounts of free radicals may contribute to the development of heart disease. Though olive oil isn’t the most vitamin E-rich oil (wheat germ oil takes the cake), a 2-tablespoon serving provides about 26% of your daily needs for vitamin E
Antioxidants:Olive oil is packed with plant compounds called polyphenols, including oleuropein (found only in olive plants) and hydroxytyrosol. These polyphenols function as powerful antioxidants in the body, again reducing damage from free radicals and lowering inflammation, which may help reduce the risk of heart disease
Research suggests that olive oil likely loses some of its beneficial plant compounds when it’s heated, but it’s still considered a healthy choice for cooking
How To Use EVOO in Your Diet
There are also plenty of ways to use EVOO besides just tossing it in the bottom of your pan
To reap additional antioxidant benefits, Michelle Routhenstein, MS, RD, a preventive cardiology nutritionist and certified diabetes educator in New York, said she recommends using EVOO as a finishing oil
“I love to mix olive oil with pressed garlic and lemon juice to use as a dip or a flavorful drizzle on top of fish and vegetables,” Routhenstein told HEALTH. “I like to use it off the flame to retain more of its heart-healthy antioxidants.”
EVOO can also be used to make more involved dressings or sauces for a variety of dishes, including salads, vegetables, proteins, or potatoes, added Avery Zenker, RD, a human nutrition expert based in Canada
Other Heart-Healthy Oils To Try
Though experts recommend olive oil as the best cooking oil for heart health, it’s not the only one with potential benefits
“Oils from nuts, seeds, olives, and avocados deliver [unsaturated] fats that can help lower LDL (“bad”) cholesterol, improve HDL (“good”) cholesterol, and provide anti-inflammatory compounds that support overall heart health,” said Elizabeth Klodas, MD, founder of the Minnesota-based Preventive Cardiology Clinic and founder of Step One Foods
In particular, avocado oil earned the second spot on our experts’ list of heart-healthy oils. Its unsaturated fats, vitamin E, and antioxidants, including polyphenols, may help support your vascular health, Klodas told HEALTH. However, it hasn’t been studied as widely as olive oil, and it’s not considered as nutritious
Regardless of whether you stick with olive oil or mix it up with other heart-healthy oils, remember that cooking oil is only one piece of the nutrition puzzle. “Your overall dietary pattern, such as a diet that includes plenty of plants, balanced fats, and minimal ultra-processed foods, is the strongest predictor of heart health,” Klodas said
Read the original article on Health
