Heart Surgeon Dr Jeremy London Shares an Alternative to Seed Oils That Shows a “30% Drop” in Heart Attacks and Strokes

readers want to know which cooking oil Dr Jeremy London recommends instead of seed oils, what the reported 30% reduction in cardiovascular events actually means, whether olive oil can lower heart attack and stroke risk, and what current evidence says about seed oils.

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Heart surgeon Dr Jeremy London has drawn attention to a familiar nutrition question: if someone wants to reduce their reliance on seed oils, what should they use instead? His answer points toward extra virgin olive oil, particularly as part of a Mediterranean-style eating pattern.

In a recent social-media discussion about olive oil and cardiovascular health, London highlighted research involving more than 7,000 people followed for roughly five years. Participants followed a Mediterranean diet, with one group consuming approximately four tablespoons of extra virgin olive oil each day. London said the study found about a 30% lower risk of major cardiovascular events, including heart attacks and strokes, compared with the comparison group.

That headline number is compelling, but it needs context. The study London referenced was not a trial showing that simply replacing every seed oil with olive oil will cause an individual’s heart-attack risk to fall by 30%. It examined an overall Mediterranean dietary pattern and its cardiovascular effects.

There is also an important point that gets lost in social-media debates: mainstream cardiovascular evidence does not currently support the idea that seed oils are inherently toxic or that everyone needs to eliminate them. The more defensible lesson is to focus on the overall quality of the diet and the type of fat replacing saturated fat.

What alternative to seed oils does Dr Jeremy London recommend?

London highlights extra virgin olive oil, or EVOO, rather than presenting a blanket recommendation to avoid all vegetable or seed oils.

Extra virgin olive oil is produced from olives and is rich in monounsaturated fat as well as naturally occurring compounds such as polyphenols. Those components are part of the reason olive oil occupies such an important position in Mediterranean-style diets.

London has specifically pointed to the distinction between ordinary olive oil and extra virgin olive oil. In his explanation, research suggested that the extra virgin variety performed better, potentially because it contains greater amounts of antioxidants and polyphenols.

That makes the recommendation more specific than simply saying “use olive oil.” The type of olive oil matters because processing can affect the amount of naturally occurring bioactive compounds that remain in the finished product.

Where does the “30% drop in heart attacks and strokes” figure come from?

The figure comes from research on the PREDIMED dietary intervention, one of the most influential studies examining the Mediterranean diet and cardiovascular disease.

The study involved more than 7,000 people at high cardiovascular risk who were assigned to Mediterranean dietary patterns supplemented with either extra virgin olive oil or nuts, or to a control diet. London refers to the cardiovascular benefit observed in the trial when discussing olive oil and heart health.

The original PREDIMED results reported a substantial reduction in major cardiovascular events among participants assigned to Mediterranean diets supplemented with extra virgin olive oil or nuts.

However, there is a crucial distinction between saying “a Mediterranean diet supplemented with extra virgin olive oil was associated with a roughly 30% lower relative risk of major cardiovascular events in the trial” and saying “olive oil alone prevents 30% of heart attacks and strokes.”

The first statement reflects the research context. The second overstates what the study can prove.

Why the Mediterranean diet matters more than the oil bottle

This is arguably the most important piece of context missing from many viral discussions about cooking oils.

The Mediterranean diet is not simply an oil-based diet. It is a broader pattern that emphasises vegetables, fruits, legumes, whole grains, nuts, fish and other minimally processed foods, with olive oil as a major source of dietary fat.

That means a person cannot realistically expect the same cardiovascular benefits by adding several tablespoons of olive oil to an otherwise highly processed diet.

The distinction is important because nutrition is rarely about one ingredient acting independently. Foods interact within a dietary pattern. Replacing a butter-heavy meal with vegetables, beans, whole grains and olive oil is a very different intervention from pouring olive oil over an ultra-processed meal.

This is why the strongest takeaway from the evidence is not “buy olive oil and ignore everything else.” It is to build a dietary pattern in which healthier unsaturated fats replace less healthy saturated fats while overall food quality improves.

Is olive oil actually linked with lower cardiovascular risk?

Yes, there is substantial observational evidence linking higher olive oil consumption with lower cardiovascular risk, although observational studies cannot by themselves prove that olive oil causes the reduction.

A large analysis published in the Journal of the American College of Cardiology followed 61,181 women and 31,797 men who were initially free of cardiovascular disease, cancer and stroke. During 24 years of follow-up, researchers documented thousands of cardiovascular events.

Participants consuming more than half a tablespoon of olive oil per day had a 14% lower risk of total cardiovascular disease and an 18% lower risk of coronary heart disease compared with people who rarely or never consumed olive oil, after statistical adjustment for major lifestyle and dietary factors.

But the same study found no statistically significant association between olive oil consumption and total or ischemic stroke. That is an important qualification when interpreting claims about preventing both heart attacks and strokes.

Olive oil versus butter is a more useful comparison than olive oil versus seed oil

One of the biggest problems with the online seed-oil debate is that it often frames the question as a battle between olive oil and seed oils.

For cardiovascular health, the more useful question is often: what food or fat is the oil replacing?

The large observational study found that replacing small amounts of margarine, butter, mayonnaise or dairy fat with olive oil was associated with lower cardiovascular risk. Replacing 5 grams per day of those fats with olive oil was associated with approximately 5% to 7% lower risk of total cardiovascular disease and coronary heart disease.

That fits with a broader body of cardiovascular nutrition research supporting unsaturated fats over saturated fats.

The American Heart Association has similarly stated that replacing saturated fats with healthier unsaturated fats can reduce cardiovascular risk. Its scientific advisory noted that replacing saturated fat with vegetable oils was associated with about a 30% reduction in cardiovascular disease, an effect comparable in magnitude to some cholesterol-lowering interventions in the analysis.

The important word is replacing.

Simply adding more fat to the diet is not the same as replacing a less healthy fat with a healthier one.

Are seed oils actually bad for your heart?

This is where the story becomes more complicated than the viral headline suggests.

Seed oils include oils derived from plants such as sunflower, soybean, corn, safflower and rapeseed. They are generally rich in unsaturated fats, including polyunsaturated fatty acids.

There has been intense debate online about whether these oils cause inflammation, oxidation or cardiovascular disease. But major cardiovascular organisations have not concluded that ordinary consumption of seed oils causes heart disease.

The British Heart Foundation says there is insufficient conclusive evidence that seed oils increase inflammation or cardiovascular risk. It also notes that oils rich in unsaturated fats can be beneficial when they replace fats higher in saturated fat.

The American Heart Association has likewise pushed back against the idea that seed oils should automatically be avoided, noting that the social-media controversy is not consistent with the broader scientific evidence.

Even London himself has previously rated seed oils only 3 out of 10 among health risks, saying the evidence is mixed and that the larger concern is the fact that these oils are often found in highly processed foods. He has ranked established cardiovascular risks such as high blood pressure much more seriously.

The overlooked problem: the food containing the oil

This may be the most useful insight for people confused by the seed-oil debate.

Consider two meals.

The first contains vegetables, beans, whole grains and fish, prepared with a modest amount of sunflower or canola oil.

The second is a deep-fried, heavily processed meal containing refined carbohydrates, excess calories, large amounts of salt and a sugary drink.

Simply identifying “seed oil” in both meals tells us very little about their overall healthfulness.

This is why London has emphasised the dietary context around seed oils. The oil may be present because it is used in processed foods, but that does not establish that the oil itself is responsible for the health problems associated with those foods.

In practical terms, reducing ultra-processed food is likely to be a more meaningful goal than obsessively checking every ingredient label for sunflower, soybean or canola oil.

Why extra virgin olive oil may have an advantage

Extra virgin olive oil has one feature that makes it particularly interesting beyond its fat composition: its naturally occurring plant compounds.

Polyphenols and other bioactive compounds in high-quality extra virgin olive oil have antioxidant and anti-inflammatory properties in laboratory and clinical research. These compounds are one reason researchers distinguish extra virgin olive oil from more refined olive-oil products.

That does not mean EVOO is a medicine.

It means it can be a useful component of a dietary pattern already associated with cardiovascular health.

The practical advantage is also cultural. Olive oil works in salad dressings, vegetable dishes, beans, fish, marinades and many cooked foods, making it relatively easy to incorporate without completely redesigning a diet.

What the research says about olive oil versus other plant oils

Here is another nuance that deserves attention.

The large U.S. cohort analysis did not find a statistically significant cardiovascular advantage when olive oil was compared directly with other plant oils as a group. Its strongest associations appeared when olive oil replaced fats such as margarine, butter, mayonnaise and dairy fat.

That finding complicates the idea that olive oil is automatically superior to every seed oil.

If someone currently uses canola or sunflower oil in a balanced diet and replaces it with olive oil, the cardiovascular benefit may not be as dramatic as replacing butter or another source of saturated fat.

This is precisely why claims about a single “best oil” should be treated cautiously.

What should you actually use for cooking?

For many people, extra virgin olive oil is a sensible everyday option, especially for dressings, sautéing and moderate-heat cooking. Its nutritional profile makes it a strong choice within a Mediterranean-style diet.

But people do not need to panic if olive oil is unavailable or unaffordable.

Other unsaturated plant oils can also fit into a heart-healthy diet. The broader goal is to favour unsaturated fats over large amounts of saturated fat and to avoid allowing the oil debate to distract from the quality of the food being cooked.

The “30%” number should not become a marketing promise

There is a temptation whenever a large percentage appears in a health headline to turn it into a guarantee.

That would be a mistake here.

A relative-risk reduction does not mean every person who starts using EVOO will experience a 30% reduction in their individual probability of having a heart attack or stroke.

Baseline risk varies enormously depending on age, blood pressure, cholesterol, smoking, diabetes, physical activity, family history, weight and existing cardiovascular disease.

For someone at very low baseline risk, a relative reduction translates into a much smaller absolute difference than it would for someone at high cardiovascular risk.

Nor should olive oil be viewed as a replacement for prescribed cholesterol-lowering medication, blood-pressure treatment or other evidence-based medical care.

The American Heart Association specifically cautions that healthier dietary fat choices do not mean people taking statins should stop their medication.

The bigger heart-health lesson from Dr Jeremy London

The most valuable message in London’s discussion may actually have little to do with seed oils.

His own ranking of common health risks puts high blood pressure, obesity and low cardiorespiratory fitness far ahead of seed oils.

That hierarchy is much closer to what cardiovascular prevention looks like in practice.

If someone spends hours worrying about whether a teaspoon of sunflower oil is dangerous while ignoring persistent high blood pressure, smoking, inactivity, poor sleep or a diet dominated by ultra-processed food, the priorities have become distorted.

Olive oil can be part of a heart-healthy lifestyle. It is not the lifestyle.

How to make the switch without overhauling your entire diet

For someone who likes the idea of using more extra virgin olive oil, the change does not have to be dramatic.

• Use extra virgin olive oil for salad dressings and vegetable dishes.
• Use it to replace some butter in meals where the substitution works naturally.
• Build meals around vegetables, legumes, whole grains, nuts and fish rather than focusing exclusively on the cooking oil.
• Reduce frequent consumption of deep-fried and highly processed foods.
• Pay attention to portion sizes because olive oil remains calorie-dense despite its healthier fat profile.
• Do not assume that every product containing a seed oil is automatically unhealthy.
• For cardiovascular risk reduction, monitor established factors such as blood pressure and cholesterol as well as diet.

Frequently asked questions about Dr Jeremy London and seed oils

What alternative to seed oils does Dr Jeremy London recommend?

Dr Jeremy London highlights extra virgin olive oil as a heart-friendly alternative and points to its role in Mediterranean-style eating patterns.

Does olive oil really reduce heart attacks and strokes by 30%?

A major Mediterranean-diet trial reported roughly a 30% relative reduction in major cardiovascular events in the intervention group. However, this was a dietary-pattern intervention, not proof that olive oil alone reduces every individual’s heart-attack and stroke risk by 30%.

Is extra virgin olive oil better than regular olive oil?

Extra virgin olive oil generally contains more naturally occurring polyphenols and other compounds than more refined olive oils. Dr London specifically highlights the extra virgin variety when discussing cardiovascular benefits.

Are seed oils bad for your heart?

Current evidence does not establish that ordinary seed-oil consumption causes cardiovascular disease. Major heart-health organisations generally support unsaturated plant oils as alternatives to fats high in saturated fat.

Should I stop using sunflower or canola oil?

There is no strong evidence-based reason for everyone to eliminate these oils. If you prefer extra virgin olive oil, it can be an excellent choice, but the overall dietary pattern matters more than demonising one category of cooking oil.

What is the Mediterranean diet?

The Mediterranean diet is a dietary pattern rich in vegetables, fruits, legumes, whole grains, nuts and fish, with olive oil as a major source of fat. It generally limits foods high in saturated fat and highly processed foods.

Can olive oil replace heart medicines?

No. Olive oil is a food, not a substitute for prescribed treatment. People with high cholesterol, high blood pressure or established cardiovascular disease should follow their clinician’s treatment plan.

What is the biggest mistake people make in the seed-oil debate?

They often focus on one ingredient rather than the entire diet. The evidence suggests that replacing saturated fats with healthier unsaturated fats and improving overall dietary quality is more important than treating every seed oil as inherently dangerous.

Conclusion: Choose the whole diet, not just the oil

Dr Jeremy London’s endorsement of extra virgin olive oil reflects a substantial body of evidence supporting Mediterranean-style eating and healthier unsaturated fats. The research behind the often-repeated “30%” figure is significant, but it should not be stripped of its context and turned into a guarantee about olive oil alone.

The science also does not justify the increasingly popular claim that all seed oils are harmful. In fact, research and major cardiovascular organisations continue to support replacing saturated fats with unsaturated fats, including those found in many plant oils.

So the most useful kitchen lesson is surprisingly simple: extra virgin olive oil is an excellent choice, but the biggest heart-health gains come from the dietary pattern surrounding it.

Swap some butter for olive oil. Eat more vegetables, legumes, whole grains, nuts and fish. Reduce heavily processed foods. Stay physically active. Keep blood pressure and cholesterol under control. And do not let a social-media argument about one bottle of cooking oil distract from the much bigger factors that determine cardiovascular health.

That is a less dramatic message than “one oil is toxic and another prevents heart attacks.” It is also much closer to what the evidence actually supports.

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Key Highlights

• Dr Jeremy London highlights extra virgin olive oil as a heart-friendly alternative when discussing cooking oils and cardiovascular health.
• The often-quoted 30% reduction refers to major cardiovascular events observed in a Mediterranean-diet intervention and should not be interpreted as a guarantee from olive oil alone.
• Large observational research links higher olive-oil intake with lower cardiovascular and coronary-heart-disease risk, particularly when olive oil replaces fats such as butter and margarine.
• Current evidence does not support the blanket claim that seed oils are inherently harmful; the overall diet and the type of fat being replaced matter more.