Are Seed Oils Good or Bad for the Heart?
Lindsay Knake
| 3 min read
Seed oils are the subject of numerous negative headlines and social media videos purporting their unhealthiness, such as causing inflammation that can hurt the heart.
Seed oils are oils extracted from plants; the eight most common are canola, corn, cottonseed, grapeseed, soy, rice bran, sunflower and safflower. Let’s look at the relationship between seed oils and heart health.
Omega-6 fatty acids
Seed oils are a good source of omega-6 fatty acids. Omega-6 fatty acids are a polyunsaturated fat that help the body reduce bad cholesterol, or HDL, according to the American Heart Association (AHA). The confusion comes from the fact that omega-3 fatty acids, also a polyunsaturated fat, provide greater benefits to heart health.
The AHA recommends incorporating both omega-6s and omega-3s into a healthy diet. The standard American diet typically has more omega-6s than omega-3s. While the optimal balance between the two isn’t known, it is worth adding more omega-3s into your diet for heart health.
Using butter or lard
Additionally, many social media trends say to replace seed oils for cooking with butter or lard, but these are saturated fats. Saturated fats should be a small part of a healthy diet as they can increase risk of heart disease, according to the AHA. Using a seed oil to cook a meal or in a homemade salad dressing can add flavor to vegetables and provide omega-6s.
Ultra-processed foods
Seed oils are not unhealthy, but they often show up in ultra-processed foods because they are bleached, refined and heated to have a long shelf life. The problem with ultra-processed foods is other ingredients and their association with increased risk of Type 2 diabetes and heart disease. Reducing consumption of ultra-processed foods and eating more fresh fruits and vegetables will have more of an impact on heart health than unnecessarily cutting out seed oils.
What are the best oils for heart health?
Oils such as avocado oil or olive oil are two of the healthiest options as they provide polyphenols, which can reduce development of cardiovascular disease. Using these oils for your meals is good for your heart.
However, having a variety of oils in your pantry provides heart-healthy benefits and flavor profiles for cooking and dishes, according to Harvard Health.
Ultimately, using seed oils in your cooking will not harm your health. To keep your heart healthy, focus on:
- Eating nutrient-rich foods
- Eating plenty of fruits, vegetables and whole grains
- Limiting saturated fats
- Reducing ultra-processed foods
- Drinking water instead of sugary beverages
- Exercising regular
- Getting enough sleep
- Attending your annual physical and getting recommended health screenings
Images: Getty Images
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