Sunflower oil provides heart and skin benefits when consumed moderately. However, its omega-6 content might cause inflammation if you consume it excessively.1
Understanding the balance is key to making informed dietary choices. You can factor in its health benefits and risks with your personal preferences and health goals.
Is It Healthy?
Sunflower oil is rich in vitamin E and low in saturated fat. It contains heart-healthy unsaturated fats, such as monounsaturated and polyunsaturated fats. Replacing saturated fats with these can lower your risk of heart disease.2
Which Sunflower Oil Is Right for You?
Sunflower oil comes in several types. These include:3
- High-linoleic sunflower oil (44–75% linoleic acid): This type is often found in grocery stores. It is high in vitamin E and linoleic acid, a polyunsaturated omega-6 fatty acid.43 Omega-6 fats are essential, meaning your body can’t make them on its own; they must come from your diet. Omega-6 fats are important for growth and development, energy production, and cell function.5
- High-oleic sunflower oil (75–90% oleic acid): This type of oil is higher in oleic acid, an omega-9 fatty acid. Omega-9 fats are monounsaturated fats that are nonessential; your body can make them on its own. Including omega-9 fats in place of other fats can offer heart health benefits, with high-oleic sunflower oil providing the greatest benefits. This oil also has better stability at high heat than traditional sunflower oil. However, it’s typically more expensive.6
- Mid-oleic sunflower oil (43–72% oleic acid): This type of sunflower oil has more oleic acid than traditional sunflower oil, but less than the high-oleic type. Mid-oleic oil has a mild flavor and better stability at high temperatures. This makes it a popular choice for commercial cooking.7
If the type of sunflower oil isn’t listed, check the Nutrition Facts. Oils richer in polyunsaturated fat contain more linoleic acid. Those higher in monounsaturated fat have more oleic acid.3
How Can Sunflower Oil Boost Your Health?
When consumed in moderation as part of a balanced diet, sunflower oilcan offer several potential health benefits.
Heart Health
Replacing saturated fats with monounsaturated and polyunsaturated fats can help improve heart health. Sunflower oil may help reduce LDL (“bad”) cholesterol, total cholesterol, and triglycerides, which can lower your risk of heart disease and stroke.8
In 2018, the U.S. Food and Drug Administration (FDA) approved a heart health claim for high-oleic oils. The claim states that oils containing at least 70% oleic acid may help reduce the risk of heart disease. These include:9
- Olive oil
- High-oleic sunflower oil
- High-oleic canola oil
- High-oleic safflower oil
Even though sunflower oil is considered a healthy fat, it may not be as effective as olive oil for heart health.10
American Heart Association. There’s no reason to avoid seed oils and plenty of reasons to eat them.11
Skin and Hair Health
Omega-6 fatty acids found in sunflower oil are important for keeping your skin supple and your hair healthy. One study showed that a supplement with omega-3, omega-6, and antioxidants improved hair thickness and reduced shedding.12
Sunflower oil is also a rich source of vitamin E, covering 37% of the Daily Value (DV) per tablespoon.4 Vitamin E may help improve skin health, especially for people with eczema (a condition that causes dry, flaky skin).13
What Are the Risks of Sunflower Oil?
Despite the health benefits of sunflower oil, there are some potential drawbacks.
High in Omega-6 Fats
Sunflower oil, especially the high-linoleic type, is high in omega-6 fats. Although omega-6 is needed in the diet, consuming too much can lead to chronic inflammation.1 Chronic inflammation is linked to chronic conditions like cancer and heart disease. It may also contribute to autoimmune disorders like lupus, arthritis, and ulcerative colitis.14
Data suggest that reducing dietary omega-6 by using less seed oils and eating more omega-3 fats may help reduce inflammation and its effects.1 Foods high in omega-3 fats include fatty fish like salmon, walnuts, and chia seeds.15
May Produce Toxic Compounds
Sunflower oil has a high smoke point and is often used in deep frying. The smoke point is when oil starts to smoke and break down. At temperatures above 356°F (180°C), sunflower oil may produce harmful compounds called aldehydes, which can damage cells and may increase cancer risk.1617
High-oleic sunflower oil seems more stable than traditional sunflower oil during high-heat cooking, making it less likely to produce harmful compounds.18
Best Ways To Use Sunflower Oil in Cooking
To maximize the health benefits of sunflower oil and reduce risks, consider the following tips:
- Choose high-oleic sunflower oil when possible.
- Avoid reusing oil after cooking, as this may increase the release of toxic compounds.
- Use sunflower oil in moderation in low-heat cooking methods or as a salad dressing.
- Increase your intake of omega-3 fats, like fatty fish, walnuts, and flaxseed, to balance omega-6 in your diet.