The type of oil or fat you cook with or drizzle over your meals influences far more than just taste. The fats you consume affect inflammation, production of hormones, metabolic health and even the look and feel of your skin. Cardiologists specifically mention healthy fats because the same biological pathways that protect your heart also support clearer skin and balanced hormones.
Doctify makes it easy to find cardiologists who consider your whole health picture, including diet, lifestyle, hormones and cardiovascular risk.
How dietary fats influence the body
Dietary fats fall into three main categories: saturated fats, unsaturated fats and trans fats. Each one has a different effect on the body.
Unsaturated fats support the structure of the cells of your body, hormone production, and help reduce inflammation. Saturated fats, on the other hand, can increase your LDL or “bad” cholesterol and should be consumed in moderation. Trans fats are best avoided altogether due to their strong links with inflammation and heart disease.
As Doctify-rated Dietitian Aleks Jagiello notes, extra virgin olive oil provides “heart-healthy monounsaturated fats and powerful antioxidants”. In contrast, she warns that hydrogenated oils contain trans fats and are “linked to increased risk of heart disease, inflammation, and other health issues”.
This is why cardiologists consistently encourage healthier fat choices to preserve their long-term well-being.
How oil choices affect skin health
Skin cells rely on fatty acids to maintain a strong skin barrier. Oils rich in omega-3 and monounsaturated fats help keep the skin moisturised and lessens inflammation. This reduces dryness, redness and blemishes.
Aleks mentions the importance of using raw and nutrient-rich oils for healthy skin, noting that oils found in flaxseed, walnut, and hemp are “rich in healthy fats, antioxidants, and unique flavours”. These are also great for maintaining the strength of your skin.
On the flipside, regularly consuming ultra-processed seed oils can contribute to inflammation, potentially worsening acne or eczema flare-ups.
Oils that Support clearer, healthier skin
The following oils are useful to maintaining the health of your skin and controlling inflammation:
Extra Virgin Olive Oil
Rich in polyphenols and monounsaturated fats. Aleks describes it as the “most versatile choice” for drizzling, with significant evidence in its inflammatory benefits.
Omega-3 Rich Oils
These oils help the skin keep hydrated, maintaining its strength, and decreasing redness. Examples of these oils include:
- Flaxseed oil
- Fish oil
- Walnut oil
Aleks points out that these omega-3-rich oils should “never be heated” because they can degrade quickly.
Avocado Oil
High in monounsaturated fats, and are good for maintaining your skin barrier and your overall heart health.
Some easy ways to add healthier meals to your everyday meals include drizzling olive oil on vegetables, adding flaxseed oil to dressings or using avocado oil when cooking in a pan.
Oils that may contribute to inflammation
Highly processed seed oils like those found in sunflower, soybean and corn are high in polyunsaturated or omega-6 fats. These are not harmful by themselves, but can be problematic when they are not balanced in the diet with omega-3s. When there is too much in the diet, this can lead to inflammation in the body and increase your risk of cancer.
Oils high in polyunsaturated fats (PUFAs), such as flaxseed and walnut oil, are more prone to oxidation at high temperatures, leading to the formation of harmful compounds.
Mrs Aleks Jagiello, Doctify-rated HCPC Registered Dietitian
This is especially important to people with acne, eczema, or inflammatory hormone symptoms. Moderation is key rather than complete avoidance.
The link between dietary fats and hormone health
Healthy fats are the essential building blocks for many hormones. Cholesterol and unsaturated fats support blanched production of sex hormones and those made in the adrenal glands.
Oils high in trans fats may contribute to fluctuations in hormones, mood swings, or worsening PMS due to their impact on inflammation and your body’s internal sensitivity to the insulin hormone.
Making healthy fats a part of your regular diet can improve both the regulation of your hormones and your metabolic balance.
Why cardiologists care about your oil choices too
The same oils that support your skin and hormonal balance also lessens the inflammation in your arteries, boosts your cholesterol levels, and strengthens your heart.
Extra virgin olive oil, unrefined rapeseed oil and avocado oil have notable benefits to your cardiovascular health. According to Aleks extra virgin olive oil “provides heart-healthy monounsaturated fats and powerful antioxidants”. It has long been a staple in Mediterranean diets and been associated with reducing your risk for heart disease.
Using healthier oils often lead to long-term benefits for the functioning of your heart and your overall metabolism.
Practical tips for choosing the right oils
- Carefully read labels and avoid hydrogenated or partially hydrogenated oils
- Choose oils based on how you plan to cook
- Use extra virgin olive oil for low to medium heat
- Use avocado oil or ghee for high heat
- Keep raw oil like flaxseed and walnut in the fridge
- Avoid overheating oils and never reuse frying oils
Aleks stresses that overheating oils “leads to the production of harmful compounds like free radicals and toxic aldehydes”, which can damage the cells of your body
Signs that your oil choices may be affecting your body
Some indications that you may be having issues due to the oil you consume include more inflamed or acne prone skin, dryness or increased sensitivity, worsening of hormonal symptoms (PMS) or digestive problems after eating fried or processed foods.
Speak with a GP or a specialist if your symptoms last for prolonged periods. Doctify connects you with qualified and reviewed specialists in your area that can tailor treatment plans for you.
How to improve your fat balance for better skin and hormones
Some easy to implement tips to achieve healthier skin and hormonal regulations are to:
- Increase omega-3 intake from oily fish, flaxseed oil, chia seeds
- Prioritise extra virgin olive oil for everyday use
- Reduce ultra-processed foods
- Cook with stable oils and use the delicate oils without heating them
- Improve your overall routine with good sleep and stress management to amplify the effects of your diet
Aleks recommends not stockpiling many different oils and instead choosing one high-quality extra virgin olive oil because “it is a versatile culinary fat that works well for various cooking methods and is rich in natural antioxidants”.
When to seek professional medical advice
Speaking with a physician can help you navigate your symptoms when they become too overwhelming. Consider seeing one if your skin issues persist despite dietary changes, you suspect an imbalance of your hormones or if you have cardiovascular concerns or a family history of heart disease.
Doctify can help you find trusted GPs, dermatologists and cardiologists in your area to get personal advice on diet, hormonal health and heart protection.
Final Thoughts
Choosing the right oils to put in your meals is a simple change that can have major benefits for your skin, hormone and heart health. Small improvements in your diet can lead to long-term improvement of your overall wellbeing. Seeking the care and assistance of medical professionals when symptoms or long lasting or when there is a lack of clarity of its cause, can lead to better health outcomes.
Find the right specialist for you. Doctify uses verified reviews so you can make the best decision for your healthcare.
Find the best cardiologists in the United Kingdom, or search for trusted experts globally:
- Cardiologists in Ireland
- Cardiologists in Australia
- Cardiologists in the United Arab Emirates
- Cardiologists in Germany
Medically Reviewed
Last reviewed on 09/12/2025
