Is Sunflower Oil Bad for Your Health? Benefits and Risks

Sunflower oil is a type of seed oil made by pressing the seeds of the sunflower plant. It’s used in commercial food preparation, cooking, and health and beauty products.

Because it contains omega-6 fatty acids, sunflower oil is often criticized for causing inflammation. But it can offer several health benefits when consumed as part of a balanced diet.

Sunflower oil is a good source of vitamin E and is low in saturated fat. It’s high in heart-healthy unsaturated fats, including monounsaturated and polyunsaturated fats. When used in place of saturated fats, these fats can lower the risk of heart disease.

Sunflower oil comes in several types. These include:

• 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. 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.
• 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 types of fat can offer heart health benefits, with high-oleic sunflower oil offering the most benefits. This oil also has better stability in high-heat cooking than traditional sunflower oil. However, it’s typically more expensive.
• 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.

If sunflower oil isn’t labeled by type, check the nutrition facts. Oils higher in polyunsaturated fat are higher in linoleic acid. Oils higher in monounsaturated fat are higher in oleic acid.

When consumed in moderation as part of a balanced diet, sunflower oil can offer several potential health benefits.

Heart Health

Replacing saturated fats with monounsaturated and polyunsaturated fats can help improve heart health. Sunflower oil can help reduce LDL (“bad”) cholesterol, total cholesterol, and triglycerides. This can help lower the risk of heart disease and stroke.

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:

• 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.

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 a supplement with omega-3, omega-6, and antioxidants improved hair thickness and reduced shedding.

Sunflower oil is also a rich source of vitamin E, covering 37% of the Daily Value (DV) per tablespoon. Vitamin E may help improve skin health, especially for people with eczema (a condition that causes dry, flaky skin).

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. Even though omega-6 is needed in the diet, consuming too much may lead to chronic inflammation. 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.

Data suggests that reducing omega-6 in the diet by using less seed oils and eating more omega-3 fats may help reduce inflammation and its effects. Foods high in omega-3 fats include fatty fish like salmon, walnuts, and chia seeds.

May Produce Toxic Compounds

Sunflower oil has a high smoke point and is often used in deep frying. The smoke point is the temperature at which oil starts to smoke and break down. Still, sunflower oil may produce harmful compounds when heated to temperatures above 356°F (180°C). These compounds, called aldehydes, can cause cell damage. They may also increase the risk of cancer.

High-oleic sunflower oil seems more stable than traditional sunflower oil in high-heat cooking methods, making it less likely to produce harmful compounds.

To increase the potential 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 out omega-6 in your diet

Sunflower oil is high in unsaturated fats, which can support heart health when used in place of saturated fats. However, consuming too much may disrupt your omega-3 to omega-6 balance, potentially leading to inflammation.

Using traditional sunflower oil for deep frying may also increase harmful compounds. For the most heart health benefits, sunflower oil is best used in moderation and in low-heat cooking methods, such as in salad dressings.