Best for Salads

Cold Use: High in monounsaturated fats, antioxidants, and proven to lower bad cholesterol (LDL)

Olive (EVOO)

Medium heat: Lowers LDL, antioxidant-rich

Flaxseed

No heat: Reduces inflammation, supports arteries

Walnut

Cold dishes: Supports brain and heart function

Almond

Light sauteing: Vitamin E-rich, supports cholesterol balance

Pumpkin

Drizzle: May reduce BP and improve HDL levels

Hazelnut

ow-heat cooking: Rich in heart-protective vitamin E

Best for Frying

High Heat: Cooking, grilling, frying

Avocado

Reduces cholesterol, supports healthy blood pressure

Rice Bran

Frying, stir-fry Helps lower cholesterol, high smoke point

High-Oleic Sunflower

Better than regular sunflower oil; stable at high heat

General Cooking

Frying, baking, general cooking: Helps lower triglycerides

Sesame

Contains sesamin, lowers BP and inflammation

Soybean

Helps lower triglycerides

Oils to Limit or Avoid

Not Heart-Friendly

Coconut oil

High in saturated fat

Butter/ghee/lard

Animal fats, raise LDL

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