For decades, seed oils such as soybean, canola, corn, and sunflower have been promoted as heart-healthy alternatives to butter or lard. Many people—especially those watching their cholesterol—have switched to these oils believing they were making a better choice. But emerging research suggests that the truth may be more complicated, particularly for adults over 60 who are focused on protecting long-term cardiovascular health.
While seed oils can fit into a balanced diet, their high omega-6 fatty acid content and the effects of industrial refining are raising questions. For older adults, who are already at greater risk for heart disease, it may be time to take a closer look at what’s really inside the bottle.
What Exactly Are Seed Oils?
Seed oils are extracted from seeds such as soybeans, corn, sunflower, safflower, cottonseed, and rapeseed (canola). They rose to popularity in the mid-20th century when dietary guidelines began urging people to replace saturated fats with polyunsaturated fats.
Today, seed oils are widely used in cooking, baking, salad dressings, and packaged foods because they are inexpensive, neutral in taste, and have a long shelf life. Common varieties include soybean oil, corn oil, canola oil, sunflower oil, safflower oil, and cottonseed oil.
The Omega-6 Fatty Acid Imbalance
Seed oils are high in polyunsaturated fats—specifically omega-6 fatty acids. In small amounts, omega-6s are essential. However, most Americans consume them in far greater quantities than omega-3s, often at ratios of 16:1 or higher, according to Harvard Health.
This imbalance is important because excessive omega-6 intake may promote chronic inflammation, a factor linked to heart disease, arthritis, and other age-related conditions. For optimal heart health, experts recommend reducing omega-6 intake and increasing omega-3s from foods such as salmon, sardines, flaxseeds, chia seeds, and walnuts.
How Seed Oils Are Processed
The way seed oils are manufactured is another concern. Most commercial varieties are made through industrial refining that often involves:
- High heat, which can damage delicate fats and create oxidation byproducts
- Chemical solvents such as hexane to extract the oil from seeds
- Bleaching and deodorizing to improve appearance and remove odor
These processes can generate unstable compounds that contribute to oxidative stress, a biological process linked to cardiovascular disease and other chronic illnesses.
Potential Risks for Adults Over 60
For seniors, maintaining heart health is already a top priority. Consuming large amounts of seed oils may:
- Disrupt the balance between omega-6 and omega-3 fatty acids
- Contribute to low-grade inflammation over time
- Increase reliance on processed foods, which often pair refined oils with excess sodium and sugar
This doesn’t mean you need to eliminate seed oils entirely, but moderation—combined with better alternatives—can be a smart approach.
Heart-Healthy Alternatives to Seed Oils
Replacing some seed oils with minimally processed, nutrient-rich fats can support cardiovascular wellness. Options include:
- Extra virgin olive oil, rich in monounsaturated fats and antioxidants, proven to reduce heart disease risk in Mediterranean diet studies
- Avocado oil, high in monounsaturated fats and stable for high-heat cooking
- Coconut oil, containing medium-chain triglycerides, best used sparingly due to saturated fat content
- Grass-fed butter or ghee, which can be part of a balanced diet in small amounts
- Cold-pressed nut oils such as walnut or macadamia, offering unique flavors and beneficial nutrients
Practical Ways to Reduce Seed Oil Intake
- Read ingredient labels and avoid packaged foods where soybean, corn, sunflower, or canola oil are among the first ingredients
- Cook more meals at home to control the oils you use
- Reduce portion sizes, even for healthier oils, to avoid excess calories
- Increase omega-3 intake by eating fatty fish twice a week or adding chia and flaxseeds to meals
- Focus on whole, unprocessed foods to naturally lower seed oil consumption
The Bottom Line
Seed oils have been marketed for decades as a healthier choice, but for people over 60 who want to protect their heart, it’s worth reconsidering how often they’re used. High omega-6 levels combined with heavy processing may contribute to inflammation and long-term cardiovascular strain.
By replacing some seed oils with antioxidant-rich, minimally processed fats—such as extra virgin olive oil or avocado oil—you can take a small but meaningful step toward better heart health. Combined with a diet rich in whole foods and balanced fats, these changes can help support healthy aging and vitality.
If this information gave you a new perspective on cooking oils, share it with someone who is also committed to healthy living after 60. Simple adjustments in the kitchen can lead to powerful results over time.
Disclaimer: This content is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before making dietary changes.