Safflower oil is a reasonable cooking oil that can fit into a healthy diet, particularly when used in place of butter or other saturated fats. It lowers LDL cholesterol, does not promote inflammation despite common claims, and may offer modest metabolic benefits. But it’s not a superfood, and the type of safflower oil you buy matters more than most people realize.
Two Types of Safflower Oil
Most people don’t know there are two very different versions of safflower oil on the market. The traditional variety, called high-linoleic, contains about 78% linoleic acid, a polyunsaturated omega-6 fat. The newer variety, called high-oleic, is bred to contain mostly monounsaturated fat instead, similar to olive oil. These two oils behave differently in your body and in the pan, so checking the label matters.
High-linoleic safflower oil also contains roughly 10% oleic acid and smaller amounts of stearic acid. High-oleic versions flip that ratio. Both are very low in saturated fat compared to coconut oil or butter, which is the main reason health organizations consider them heart-friendly alternatives.
Effects on Cholesterol and Heart Health
The American Heart Association’s 2026 dietary guidance recommends using liquid nontropical plant oils in place of animal fats and tropical oils like coconut or palm. Safflower oil fits that category. Clinical trial evidence consistently shows that replacing saturated fat with polyunsaturated fat reduces LDL cholesterol, a causal risk factor for cardiovascular disease.
In one clinical trial comparing safflower oil and olive oil added to a very low-fat diet, both oils kept LDL cholesterol levels low after an initial 13% to 14% reduction achieved through the baseline diet. Neither oil was clearly superior to the other for maintaining that drop. The takeaway: safflower oil performs comparably to olive oil when it comes to keeping LDL in check, though olive oil brings additional antioxidant compounds that safflower oil lacks.
One caveat from that same trial is worth noting. HDL cholesterol (the protective kind) dropped 20% to 25% on the very low-fat diet. This is a known issue with very low-fat eating patterns in general, not a safflower oil-specific problem, but it’s a reminder that simply adding any oil to an otherwise restrictive diet doesn’t automatically restore HDL levels.
The Omega-6 Inflammation Myth
The biggest knock against safflower oil, especially the high-linoleic type, is the widespread belief that omega-6 fats promote inflammation. This idea sounds logical on paper because omega-6 fats can be converted into compounds involved in inflammatory pathways. But the human body is more nuanced than that, and large-scale research consistently fails to support the claim.
A major analysis from the Framingham Offspring Study measured omega-6 levels in red blood cells and compared them against six major inflammation markers. Linoleic acid was inversely correlated with C-reactive protein, a key marker of systemic inflammation, and with four other inflammatory markers including interleukin-6 and intercellular adhesion molecule-1. In plain terms, people with more linoleic acid in their blood had slightly lower inflammation, not higher. The researchers concluded that linoleic acid is “more likely to be anti- than pro-inflammatory” and that efforts to reduce its intake are “ill advised.”
This doesn’t mean you should drink safflower oil by the glass. But using it in normal cooking amounts is unlikely to drive up inflammation.
Blood Sugar and Metabolic Benefits
A clinical trial in obese postmenopausal women with type 2 diabetes found that 8 grams of safflower oil daily (about two teaspoons) for 16 weeks reduced hemoglobin A1c by 0.64 percentage points. That’s a meaningful change, roughly comparable to what some diabetes medications achieve. Insulin sensitivity also improved, though it took a full 16 weeks of consistent use before fasting glucose showed a significant effect.
The same study found that safflower oil reduced trunk fat (belly fat) and increased lean mass, while a conjugated linoleic acid (CLA) supplement reduced overall body fat but did nothing for blood sugar. Safflower oil also raised adiponectin, a hormone that helps regulate glucose and fat metabolism. These findings are promising but come from a specific population: postmenopausal women with diabetes. Whether the same effects hold in younger or healthier adults isn’t clear yet.
How It Handles High Heat
Safflower oil is often marketed as a good high-heat cooking oil because of its high smoke point, which typically falls around 225°C (440°F) for the refined version. That’s higher than most olive oils and makes it practical for sautéing, roasting, and stir-frying.
Deep frying is a different story. In a rigorous test involving 90 frying cycles at 180°C, super-high-oleic safflower oil started out with very low levels of total polar compounds (a measure of oil degradation) at just 3%. But it accumulated polar compounds faster than rice bran oil or coconut oil, reaching the end of its useful frying life in roughly 22 to 25 hours. Rice bran oil lasted over 30 hours under the same conditions. For occasional home frying, safflower oil works fine. For repeated deep frying, other oils hold up better.
Skin and Topical Uses
Safflower oil has a long history in skincare, and there’s some science to back it up. Its high linoleic acid content (around 70% in the traditional variety) supports the skin’s moisture barrier. Linoleic acid is a building block of ceramides, the fatty molecules that hold skin cells together and prevent water loss. People with acne-prone or dry skin tend to have lower linoleic acid levels in their skin lipids, which is one reason lightweight, linoleic-rich oils are popular in skincare formulations.
Topically applied safflower oil is readily absorbed, even in neonates, and it shifts the skin’s fatty acid profile in ways that favor anti-inflammatory molecule production. The oil also contains flavonoids like luteolin, which suppress inflammatory signaling at the cellular level. It won’t replace a dermatologist’s treatment plan for serious skin conditions, but as a moisturizer or carrier oil, it’s a solid choice.
How Safflower Oil Compares to Other Oils
- Versus olive oil: Both lower LDL cholesterol effectively. Extra virgin olive oil has a stronger antioxidant profile due to polyphenols that safflower oil doesn’t contain. For heart health, olive oil has a deeper evidence base, but safflower oil is a reasonable substitute for high-heat cooking where olive oil’s flavor or lower smoke point is a drawback.
- Versus coconut oil: Coconut oil is roughly 82% saturated fat. Safflower oil is the near opposite. If lowering LDL cholesterol is a priority, safflower oil is the clear winner.
- Versus canola oil: Canola provides a better omega-3 to omega-6 ratio. If your diet is already heavy in omega-6 fats (processed snacks, fried foods), canola may be a more balanced choice. If you eat fish regularly and get omega-3s elsewhere, safflower oil works fine.
- Versus sunflower oil: High-oleic versions of both oils perform almost identically in cooking and nutrition. In frying tests, high-oleic safflower and high-oleic sunflower degraded at nearly the same rate.
Who Benefits Most From Safflower Oil
Safflower oil is most useful for people trying to reduce saturated fat intake, those who need a neutral-flavored oil for high-heat cooking, or anyone using it topically for dry or irritation-prone skin. It’s not a miracle food, and it doesn’t need to be your only cooking oil. The strongest evidence for specific health benefits comes from studies on people with type 2 diabetes, where it improved blood sugar control and body composition over several months of daily use.
For most people, the practical approach is to rotate among several healthy plant oils based on what you’re cooking. Safflower oil earns a spot in that rotation, especially when you need a clean, high-heat oil that won’t compete with other flavors in a dish.