What Mayonnaise Is Good For High Cholesterol

Let’s be real for a second—mayonnaise gets a bad rap. You smear it on a sandwich, and suddenly your lunch feels like a guilty pleasure, right? But if you’re watching your cholesterol, you don’t have to give up that creamy, tangy goodness. It’s all about choosing the right mayo, and I’m here to tell you it can actually be your friend.

The Not-So-Secret Ingredient: Heart-Healthy Fats

Remember when Aunt Linda swore her tuna salad was “heart attack on a plate”? Well, times have changed. The key is swapping out the usual suspects for mayonnaise made with good oils, like avocado, olive, or canola oil. These are packed with monounsaturated and polyunsaturated fats—the kind that can lower your bad LDL cholesterol and even boost the good HDL kind.

Think of it like this: not all fats are villains. It’s the difference between a sneaky sugar bomb and a steady energy boost. A dollop of avocado oil mayo on your turkey wrap is like inviting a calm, helpful neighbor over instead of a rowdy houseguest.

So next time you’re at the store, flip that jar over. If it lists olive oil or avocado oil as the first ingredient, you’re golden. Your taste buds won’t know the difference, but your arteries definitely will.

Real Life: How to Squeeze It In Without the Guilt

Picture this: it’s Wednesday, you’re tired, and you need a quick dinner. You grab some canned tuna, chop up some celery and onion, and reach for the mayo. That one tablespoon—about 90 calories and a solid dose of healthy fat—can turn a boring bowl into a creamy, satisfying meal.

And here’s the kicker: portion control is your secret weapon. You don’t need to drown your sandwich. A thin spread adds moisture and flavor without overloading on calories or saturated fat. It’s the difference between a splash of oil in a pan and a deep-fry.

I’ve started using olive oil mayo on my grilled cheese—just a smear on the outside of the bread. It gives you that golden, crispy crust without butter’s heavy saturated fat. My husband didn’t even notice the swap. He just said, “Hey, this is extra good tonight.” Score one for heart health.

What to Look For (and What to Ditch)

Not all mayo is created equal. The classic stuff you grew up with? That’s often made with soybean or canola oil—which is fine in moderation, but some folks prefer to avoid the processed stuff. The real red flag is “light” or “low-fat” mayo, because they often swap fat for sugar and fillers that mess with your blood sugar and don’t help your cholesterol at all.

Here Are The Healthiest Mayo Brands You Can Buy In 2025

Your best bet is a jar that says “avocado oil mayo” or “olive oil mayo.” Brands like Primal Kitchen, Sir Kensington’s, or even store brands have gotten on board. They’re creamy, rich, and often taste better than the original. I keep a jar of avocado oil mayo in my fridge, and it’s my go-to for potato salad, coleslaw, and yes, even dipping fries.

And please, don’t fear the egg. Whole eggs do affect cholesterol, but the amount in a serving of mayo is tiny—less than one egg yolk per tablespoon. For most people, the fat quality matters way more than the egg.

A Little Story About My Dad

My dad, 67, has borderline high cholesterol. He loves BLTs, but he was so worried about the mayo that he’d use plain Greek yogurt instead. One bite, and he’d sigh like I’d served him cardboard. I bought him a jar of olive oil mayo, told him to use half the amount he normally would, and made him a BLT. He took a bite, raised an eyebrow, and said, “Wait—this is allowed?”

Now he uses it on turkey sandwiches, mix it into chicken salad, and even adds a dab to his scrambled eggs. His last blood test? LDL down by 12 points, HDL up by 4. Not all because of mayo, but it sure didn’t hurt. The joy on his face—and his heart—was worth every penny.

So here’s the takeaway: you don’t have to live a bland life to take care of your cholesterol. A little good mayo—made with smart oils, used in sensible amounts—can be part of a happy, healthy diet. Go ahead, make that chicken salad. Your heart will thank you, and your taste buds will throw a party.