Good vs. bad oils: Which are best for our heart health? | Expert Opinion
There are lots of oils on the market — here's what to know about how they affect health.
In the 1939 movie The Wizard of Oz, we meet the beloved Tin Man. He was stuck under a tree, unable to move, dreaming of a heart that would fill his hollow chest.
He may have needed motor oil to lubricate his rust, but what kind of oil would be most beneficial for that new heart he craved?
When the Tin Man first graced our screens, heart health was poorly understood. Neither the wizard nor physicians of the time thought about how cholesterol and diet affect our cardiac health. Today we know more.
Let’s take a page out of Glinda’s playbook and ask: Are you a good oil or a bad oil?
Olive oil
A recent study in the Journal of American College of Cardiology found that people who consumed more than 1.5 teaspoons of olive oil a day had a 19% lower risk of total mortality and cardiovascular disease mortality, compared to those who never or rarely consumed olive oil.
While a prior study had indicated extra virgin olive oil was better, newer studies show no difference between consumption of virgin olive oil and regular olive oil.
Fish oil
Like the great and powerful Wizard of Oz, fish oil is misunderstood. It is found in fatty fishes that we eat such as anchovies, trout, tuna, mackerel, and salmon. Research has found that people who eat fatty fish are half as likely to experience cardiac arrests, compared to those who don’t. They also have a lower risk of developing coronary artery disease. The benefits of taking a fish oil supplement instead of a diet rich in fatty fish remain unclear.
There is a misconception that fish oil supplements are the same as omega-3 fatty acids. They are not. Omega-3 fatty acids are more purified than fish oil supplements. They may help decrease inflammation and prevent blood clots. EPA and DHA are omega-3 fatty acids that may have cardiac benefits. Vascepa, a prescription supplement that is almost pure EPA, may have significant cardiac benefits, though the primary study on its efficacy was funded by pharmaceutical companies.
Long story short: Eating fish oil in your diet is good, supplemental fish oil is controversial, and Vascepa shows promise.
Canola oil and vegetable oils
Vegetable oil and canola oil have similar properties. However, vegetable oil is more often a mix of different types of oils. Therefore its levels of saturated, polyunsaturated, and monounsaturated fats will vary. A meta analysis recently concluded that canola oil can reduce levels of total cholesterol and LDL. Overall, both are a fine choice.
Avocado oil
To borrow a lyric from the Broadway show, Wicked, avocado oil has become very popular.
Research on avocado oil is in early stages, but so far, it is promising. Like actual avocados, the oil has many monounsaturated fats. It has a high concentration of oleic acid. Oleic acid is correlated with decreased LDL cholesterol, which is important to keep low because high levels of LDL are often linked to vascular disease. It also has been shown to have antioxidant properties, helping protect against inflammation and cancer prevention.
Avocado oil appears to be good oil and will be an interesting area for future research.
Coconut oil
Coconut oil is considered the least heart-healthy oil because it contains a large amount of saturated fats. Saturated fats can increase atherosclerotic disease and raise your cholesterol. A recent review in the Journal Circulation concluded that coconut oil consumption results in significantly higher LDL, the “bad” cholesterol. If you want to make an informed choice when following a low cholesterol diet, coconut oil is best avoided. Not a heart-healthy oil.
In the 83 years since the release of The Wizard of Oz, our understanding for lifestyle choices on heart health has increased exponentially. Today, we can prevent the progression of atherosclerotic heart disease simply by making an educated choice in the grocery store.
Perhaps if the Tin Man had resources available to him like we have today, he would not have just asked for an oil can, but an “Olive Oil Can.”
David Becker is a board certified cardiologist who recently retired after 30 years of clinical practice. Sherri Becker is a registered nurse and adjunct professor at Gwynedd Mercy University. Chloe Becker is a third-year medical student in Washington, D.C. Beckersix@comcast.net