The healthiest sunflower oil is the high-oleic acid variety. “Oleic acid is an omega-9 fatty acid that has been associated with improved heart health—specifically, reduced cholesterol and reduced inflammation,” explains mbg Collective member and registered dietitian Jess Cording, M.S., R.D., CDN. “Linoleic acid is an omega-6 fatty acid. While we need some omega-6, too much has been associated with increased inflammation in the body.” These differences in health outcomes are linked to the fatty acid’s ability to resist oxidative damage during refining and cooking. Why does that matter? Well, oil that experiences significant damage can ultimately drive unhealthy processes in the body such as oxidative stress and inflammation, physician Cate Shanahan, M.D., a respected authority on vegetable and seed oils and author of The Fatburn Fix previously told mindbodygreen. And omega-6 PUFAs, like linoleic sunflower oil, are more readily oxidized than PUFAs. TL;DR: So, although linoleic sunflower oil may be the most common, it’s high-oleic oil you should be reaching for. (And for a deeper dive into the nuances of sunflower oil, check out our guide.) When applied topically, sunflower oil can also help fight against UV damage and inflammation2, as it contains vitamin E (a well-known, fat-soluble antioxidant). It’s worth noting that olive oil can also provide your complexion with similar benefits. That being said, this applies to high-oleic sunflower oil. “Oleic acid is a famously heart-healthy constituent of a Mediterranean dietary pattern and lifestyle,” our in-house nutritionist and vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, previously told mbg. Of course, other common foods such as avocado and certain nuts also contain fatty acids, but if you’re looking to sneak this macronutrient into a salad dressing or veggie dish, sunflower oil may be a good option.
“Oleic type sunflower oil contains nutrients and vitamins, as does standard sunflower oil, but a higher level of oleic acid makes it fit better with healthy eating standards than many other oils,” explains Davar. “Additionally, the high-oleic oil qualifies as a high-stability oil without hydrogenation.” It’s easy to become a creature of habit when it comes to grocery shopping, but adding sunflower oil to your cart (alongside a fresh bouquet of flowers) can add some variety to your cooking.
