7 Cooking Oils That Could Be Harming Your Heart, According to Science

The cooking oils we use every day play an important role in cardiovascular health. Some oils, when used in moderation, provide healthy fats that support the heart and overall wellness. However, others can be harmful if consumed regularly, as they may promote inflammation, raise bad cholesterol (LDL), and contribute to arterial plaque buildup. Oils high in omega-6 fatty acids or saturated fats are especially concerning, as they can upset the body’s fat balance and increase long-term heart disease risk. Learning which oils to avoid or limit is essential for protecting heart health and making smarter dietary choices.1. Sunflower oilSunflower oil is popular because of its light taste and high smoke point, making it a common choice for frying. However, it is very high in omega-6 polyunsaturated fatty acids, which can disrupt the balance between omega-6 and omega-3 in the body. Over time, this imbalance may promote inflammation, increase bad cholesterol (LDL), and elevate cardiovascular risk. A study published in BMC Medicine found that high omega-6 intake was linked to greater cardiovascular risk.2. Soybean oilSoybean oil is widely used in packaged foods and restaurant cooking. While it contains some beneficial polyunsaturated fats, it is particularly rich in omega-6 fatty acids. Research published on PubMed Central (PMC) highlights that diets high in omega-6s may promote inflammation and contribute to arterial stiffness, both of which are linked to heart disease.3. Corn oilCorn oil is inexpensive and widely available, making it a common choice for deep frying and processed foods. Like other seed oils, it contains a high proportion of omega-6 fatty acids. According to a study in BioMed Central, overconsumption of omega-6s can worsen lipid profiles by lowering HDL (“good” cholesterol) and raising triglycerides.4. Cottonseed oilCottonseed oil is often found in baked goods, crisps, and margarine. Apart from being high in omega-6 fatty acids, it may also carry pesticide residues, as cotton is heavily treated with chemicals. Studies in PMC note that such oils, when consumed regularly, may promote chronic inflammation and oxidative stress, increasing cardiovascular risks.5. Peanut oilPeanut oil is widely used for frying due to its high smoke point and mild flavour. While it provides some monounsaturated fats, it also contains a significant level of omega-6. Research in BMC Medicine has shown that excessive omega-6 intake can trigger inflammation, raising the likelihood of atherosclerosis and heart complications.6. Palm oilPalm oil is heavily used in processed foods, baked goods, and margarine. It contains both saturated fats and omega-6 fatty acids, which can raise LDL cholesterol when consumed excessively. Studies reported in BioMed Central suggest that long-term use may contribute to arterial plaque buildup and increase coronary heart disease risk.7. Canola oilAlthough often marketed as healthy, canola oil undergoes heavy refining and may contain trace amounts of trans fats due to partial hydrogenation. It also carries omega-6 fatty acids, which in large amounts may promote inflammation. Evidence from PMC has linked high refined oil intake with negative impacts on cholesterol balance and heart function.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Paneer vs. Tofu: Which is better for cholesterol and heart health