Not All Cooking Oils Contribute to High Cholesterol—The Type of Fat Matters Most
Not all cooking oils raise cholesterol; oils high in saturated fats (tropical oils like coconut and palm oil) and trans fats increase LDL cholesterol, while oils rich in unsaturated fats (olive, canola, soybean) do not raise and may even improve cholesterol levels. 1
The Critical Distinction: Saturated vs. Unsaturated Fats
The impact of cooking oils on cholesterol depends entirely on their fatty acid composition, not simply whether they are "oils":
Cholesterol-Raising Oils (Avoid or Limit)
Saturated fat is the principal dietary determinant of LDL cholesterol levels, and tropical oils are the primary culprits among cooking oils 1
Coconut oil and palm oil are very rich in saturated fats and have cholesterol-raising potential similar to or higher than most animal fats, despite containing no dietary cholesterol 2
The American Heart Association recommends limiting saturated fat intake to <10% of total energy for the general population, and <7% for those with elevated LDL cholesterol or cardiovascular disease 1
Trans-fatty acids from partially hydrogenated vegetable oils increase LDL cholesterol and reduce HDL cholesterol, making them particularly harmful 1
Cholesterol-Neutral or Beneficial Oils (Recommended)
Monounsaturated fatty acids (olive oil, canola oil, high-oleic sunflower/safflower oils) effectively lower LDL cholesterol without decreasing HDL cholesterol or increasing triglycerides 3
Polyunsaturated fatty acids from vegetable oils (soybean, canola, corn oil) can lower LDL cholesterol when substituted for saturated fats 1
The current evidence supports increased consumption of vegetable oils (soybean, extra-virgin olive, and canola oil) in place of saturated fats 4
Real-World Evidence of Oil Impact
A population-level intervention in Mauritius provides compelling evidence:
When the government changed the commonly used cooking oil from palm oil (high saturated fat) to soybean oil (high unsaturated fat), total cholesterol concentrations fell by 0.79-0.82 mmol/L over five years 5
This change reduced saturated fatty acid intake by 3.5-3.6% of energy and increased polyunsaturated fatty acid intake by 5.5-5.6% 5
These dietary changes explained most of the observed decrease in serum cholesterol concentrations 5
Clinical Recommendations by Risk Category
For General Population:
- Choose oils rich in monounsaturated fats (olive, canola) or polyunsaturated fats (soybean, corn, sunflower) for cooking 4, 3
- Limit tropical oils (coconut, palm) and avoid partially hydrogenated oils containing trans fats 1, 6
- Keep total saturated fat intake <10% of calories 1
For Patients with Elevated LDL or Cardiovascular Disease:
- Reduce saturated fat to <7% of total calories, which requires strict avoidance of tropical oils 1
- Replace coconut oil with unsaturated plant oils like olive oil 6, 4
- Prioritize extra-virgin olive oil, canola oil, or soybean oil 4
For Patients with Hypertriglyceridemia:
- Screen for and limit consumption of foods high in saturated fats, including coconut oil 6, 4
- For triglycerides ≥500 mg/dL, restrict total fat to 20-25% of calories 6
- Replacing coconut oil with unsaturated plant oils may be beneficial 6, 4
Important Caveats About Processing
The processing method of coconut oil significantly affects its metabolic impact—virgin coconut oil may have different effects than highly processed versions 1, 6, 4
Highly processed oils can contain process contaminants (glycidyl and MCPD esters) that adversely affect cholesterol metabolism, independent of fatty acid composition 1
High-temperature cooking can induce lipid peroxidation in the minor amounts of polyunsaturated fats present in any oil, potentially promoting oxidative stress 1
The Bottom Line for Practice
The statement "any cooking oil can contribute to high cholesterol" is false. Only oils high in saturated fats (tropical oils) and trans fats raise LDL cholesterol. Oils rich in unsaturated fats—which constitute the majority of commonly used cooking oils (olive, canola, soybean, corn, sunflower)—do not raise cholesterol and are recommended replacements for saturated fats 1, 4, 3.