Is canola oil a healthy choice?

Is Canola Oil Healthy?

Canola oil is a healthy cooking oil option when used as a replacement for saturated fats as part of a balanced diet, supported by its favorable fatty acid profile and cardiovascular benefits. 1

Nutritional Profile and Benefits of Canola Oil

Canola oil has several health-promoting characteristics:

• Contains 55% monounsaturated fatty acids (primarily oleic acid), 25% linoleic acid, and 10% alpha-linolenic acid (an omega-3 fatty acid) 2
• Very low in saturated fatty acids (only 4%), which have been implicated in hypercholesterolemia 2
• Recognized by the American Heart Association as one of the beneficial liquid plant oils, alongside extra-virgin olive oil and soybean oil 3, 1
• High in omega-3 fatty acids, which can help decrease inflammation by improving the ratio of omega-3 to omega-6 fatty acids 1

Cardiovascular Benefits

Canola oil has demonstrated significant cardiovascular benefits in clinical research:

• Reduces total cholesterol by approximately 4.2% compared to oils with Western fatty acid profiles 4
• Lowers LDL cholesterol by 6.6% compared to control oils higher in saturated fats 4
• Decreases apolipoprotein B levels by 3.7% 4
• Improves non-HDL cholesterol levels by 4.5% 4

The 2021 American Heart Association/American Stroke Association guideline specifically mentions the Mediterranean diet with supplemental canola oil as showing evidence of reduced cardiovascular disease mortality in a coronary heart disease population 3.

Recommended Use in Diet

The American Heart Association recommends:

• Using liquid plant oils (including canola oil) rather than tropical oils, animal fats, or partially hydrogenated fats 3
• Incorporating canola oil as part of a balanced diet that includes other healthy oils 1
• Using canola oil as a replacement for saturated fats (like butter or lard) rather than as an addition to the diet 1

Optimal Consumption

For maximum health benefits:

• Replace saturated fats with canola oil rather than adding it to existing dietary fats
• Consider less processed (virgin) canola oil options when available, as they may preserve more beneficial phenolic compounds 1
• Use approximately 15% of total caloric intake from canola oil for optimal cardiometabolic benefits, according to dose-response studies 5

Potential Limitations and Considerations

While canola oil has demonstrated health benefits, there are some considerations:

• Long-term effects of diets very high in any single oil, including canola oil, are not well established 1
• The food system has been geared toward producing cheap oils, which may not always align with optimal health recommendations 3
• Canola oil should be part of an overall healthy dietary pattern that includes fruits, vegetables, whole grains, and varied protein sources 3

Bottom Line

Canola oil is a healthy choice when used as a replacement for saturated fats and as part of a balanced diet. Its favorable fatty acid composition—high in monounsaturated fats and omega-3 fatty acids while low in saturated fats—contributes to its beneficial effects on cardiovascular health markers, including reduced cholesterol levels and improved lipid profiles.