When it comes to cooking oils, not all options are created equal—some can support heart health, while others may increase your risk of cardiovascular issues. Nutritionist Rimas Geiga breaks down the best and worst oils to use, highlighting which fats can protect your heart and which ones are best avoided. From the antioxidant-rich benefits of extra virgin olive oil to the hidden dangers of trans fats in partially hydrogenated oils, knowing what goes into your meals can make a major difference for long-term health.
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Best: Extra Virgin Olive Oil
Extra virgin olive oil isn't just delicious—it’s also widely recognized for its cardiovascular benefits. Nutritionist Rimas Geiga confirms it as one of the healthiest options. "Extra virgin olive oil is packed with monounsaturated fats, which work to lower ‘bad’ LDL cholesterol and boost ‘good’ HDL cholesterol levels," he says. Olive oil is also rich in polyphenols, antioxidants that help reduce inflammation and protect blood vessels, potentially decreasing your risk of heart disease over time. Moderation and careful use are key.
"To keep these benefits intact, I often tell my clients to use olive oil in raw or lightly cooked dishes, like drizzling it over salads or cooked vegetables," Geiga says. High heat can break down the nutrients, so low-temperature cooking or finishing dishes with olive oil is ideal.
Best: Avocado Oil
Avocado oil is another heart-healthy, flavorful option. Geiga notes its high monounsaturated fat content and its vitamin E, an antioxidant that helps reduce inflammation throughout the body.
"The combination of heart-healthy fats and anti-inflammatory compounds makes avocado oil a versatile option I often recommend to clients looking to manage or prevent heart disease and inflammatory conditions," he praises.
Worst: Partially Hydrogenated Vegetable Oil
Partially hydrogenated vegetable oil is a major offender. "Partially hydrogenated oils contain trans fats, which can drastically raise ‘bad’ LDL cholesterol while lowering ‘good’ HDL cholesterol," Geiga explains. This combination may increase your risk of heart disease and diabetes. They are often found in processed foods.
"Even small amounts of trans fats can add up, which is why I emphasize to my clients the importance of avoiding these oils altogether," he says.
Worst: Soybean Oil
Soybean oil is another oil to skip if you care about your heart. While omega-6 fatty acids are essential in small amounts, too much can disrupt the omega-6 to omega-3 balance, contributing to chronic inflammation.
"Soybean oil, commonly used in processed and fast foods, contains high levels of omega-6 fatty acids," Geiga says. "I advise my clients to limit foods high in soybean oil, especially if their diet includes other sources of processed fats, to maintain a healthier balance," Geiga tells us.
