Safflower seed oil is rich in unsaturated fatty acids. Using it to replace saturated fat in the diet may help improve some cardiovascular health indicators, but its effect is not absolute and there are risks for certain groups of people.
The table below summarizes the key research findings to help you understand more intuitively:
Influence | Main findings | Key research and explanations |
Regulate blood lipids | Lowers total and “bad” cholesterol (LDL): Replacing saturated fats such as animal fats, butter, or coconut oil in your diet has been shown in multiple studies to lower total and LDL cholesterol levels. Unclear effect on “good” cholesterol (HDL): Research results on the effect of increasing HDL cholesterol are inconsistent. In one study, safflower seed oil did not significantly change blood lipid levels in postmenopausal women. Lowering triglycerides: There is also a lack of consistent evidence for its effectiveness in lowering triglycerides. | An early study of men at risk for coronary heart disease found that daily intake of 20 ml of safflower seed oil for four months had no significant effect on serum total cholesterol, LDL or HDL cholesterol. |
Improve blood sugar and metabolism | May improve glycemic control in patients with type 2 diabetes: A study of obese postmenopausal women with type 2 diabetes found that supplementing with 8 grams of safflower seed oil daily for 16 weeks reduced glycosylated hemoglobin (HbA1c) by an average of 0.64%. May Help Reduce Trunk Fat: A clinical trial suggests that safflower seed oil may improve metabolic syndrome criteria by reducing trunk fat. However, some studies have shown that it has no significant impact on weight and BMI. | It should be noted that some studies have shown that short-term (3 weeks) intake of safflower seed oil can actually increase fasting blood sugar in patients with type 2 diabetes. This shows that its effects may vary from person to person and are related to the duration of ingestion. |
Anti-inflammatory and cardiovascular protective | Reduces inflammatory markers: In studies that improved blood sugar, a decrease in C-reactive protein levels was also observed, suggesting a potential anti-inflammatory effect. Provides antioxidant protection: Safflower seed oil is rich in vitamin E, phytosterols and flavonoids. These ingredients have antioxidant effects and help improve cardiovascular and cerebrovascular health. Animal experiments show protective effects: An earlier animal study found that among rats with induced experimental myocardial infarction, those fed safflower seed oil had higher survival rates and lower cholesterol and triglyceride levels in the heart and aorta. | In addition, some studies have pointed out that extracts from safflower (such as safflower yellow) can play a protective role in myocardial ischemia-reperfusion injury by regulating inflammation-related signaling pathways. |
When using safflower seed oil, you need to pay special attention to these points
Despite the above benefits, you must understand the following important safety information and potential risks before using safflower seed oil:
Bleeding risk: Safflower seed oil may slow blood clotting. Therefore, if you have a bleeding disorder (e.g., gastric ulcer, hemophilia), or are taking anticoagulant/antiplatelet drugs (e.g., warfarin, aspirin, clopidogrel), you should avoid consuming large amounts of safflower seed oil. People who plan to have surgery should also stop using it at least 2 weeks before surgery.
Dual effects on blood sugar: As mentioned earlier, safflower oil has conflicting effects on blood sugar. People with diabetes should consult a doctor before using it as a supplement and closely monitor blood sugar changes.
Possible allergy: If you are allergic to plants in the Asteraceae family (such as ragweed, chrysanthemums, marigolds, daisies, etc.), you may also have an allergic reaction to safflower seed oil.
Pregnancy and Breastfeeding: The oil is generally safe as a daily cooking oil, but caution should be used when using it in medicinal doses. Especially the safflower part is considered unsafe during pregnancy and may induce miscarriage.
How to use it scientifically and rationally?
Clear goals: If you mainly want to improve blood lipids by changing cooking oil, then using safflower seed oil instead of lard, butter, and coconut oil is a reasonable choice.
Control the dosage: As a dietary supplement, the dosage commonly used in studies is 20-30 ml (about 2 tablespoons) per day, but continuous use usually does not exceed 8 weeks. For specific high-oleic safflower seed oil, the US FDA recommends that daily intake of 1.5 tablespoons (about 22.5 ml) of safflower seed oil to replace saturated fat may help reduce the risk of coronary heart disease.
Pay attention to cooking methods:
High oleic acid safflower seed oil: high smoke point, stable properties, suitable for frying and high-temperature cooking.
High linoleic acid safflower seed oil: has a lower smoke point and is not resistant to high temperatures. It is more suitable for cold dressing or making salad dressings to retain its beneficial ingredients.
Eat a balanced diet: Safflower seed oil is high in omega-6 fatty acids but contains almost no omega-3 fatty acids. You should pay attention to adding flaxseed oil, fish oil or eating more deep-sea fish in your daily diet to maintain the balance of fatty acids in the body.
All in all, safflower seed oil is a healthy fat choice in your daily diet, especially when replacing unhealthy saturated fats. However, for people with specific health problems or who are taking medication, be sure to seek professional advice from a doctor or nutritionist first.
