Avocado oil is rich in heart-healthy oleic acid (a monounsaturated omega-9 fatty acid), making up about 70% of its fat content, similar to olive oil. It also contains other beneficial fats like linoleic acid (polyunsaturated) and palmitic acid (saturated), antioxidants (like Vitamin E/tocopherols), and carotenoids, with the exact proportions varying by avocado variety and processing method, notes.
Neither avocado oil nor olive oil is definitively "healthier"; both are excellent sources of heart-healthy monounsaturated fats, but offer different benefits: Olive oil, especially extra virgin, provides more antioxidants (Vitamin E) and is great for dressings/low-heat cooking, while avocado oil has a higher smoke point for high-heat searing, slightly more polyunsaturated fats, and helps nutrient absorption, making them both valuable pantry staples for different uses.
Some doctors advise limiting or avoiding avocados due to their high calories and fat, potential digestive issues (FODMAPs) for those with IBS, interactions with medications like Warfarin, high potassium for kidney patients, and possible allergic reactions (latex allergy cross-reactivity). However, avocados are generally healthy for most people, providing good fats and nutrients, but moderation and awareness of individual health conditions are key, say experts.
Avocado oil offers a range of health and wellness benefits thanks to its rich content of monounsaturated fats, antioxidants, and vitamin E. It supports heart health by helping improve cholesterol balance and reducing inflammation throughout the body.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food.
Avocado Oil Side Effects
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
An avocado a day is good for your heart health. Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.
Alan Titchmarsh, fresh from tending his thirsty monoculture lawn and flowerbeds, has turned his attention to what the rest of us should eat. Avocados, he says, should be off the menu for the sake of the planet. They use too much water. They contribute to deforestation.
Luckily they are extremely beneficial in maintaining a healthy mind and body, especially for Senior Citizens. They are an extremely nutritious super food that can aid in longevity and quality of life. Avocado trees originated in Mexico millions of years ago.
If it's not cut, the refrigerator will slow down the ripening process, keeping it ready-to-eat for longer.
Avocado oil should be kept in a cupboard or pantry where it's shielded from direct light. Once you've opened the bottle, it typically remains fresh for about 6 to 8 months when stored in the pantry — and it may last a bit longer if kept in the refrigerator.
Research also suggests avocado oil has an anti-inflammatory effect, reducing CRP. It's also a good source of the antioxidant vitamin E. Kitchen tips: Avocado oil has a mild flavor and a higher smoke point than most plant oils, so it performs well for high-heat cooking such as stir-frying.
Avocado oil is higher in monounsaturated fats that research links to heart health. Coconut oil is high in saturated fat, so it's best used occasionally and in small amounts.
The Worst Cooking Oils
We conclude that due to its high oleic acid and antioxidant polyphenol content, the consumption of olive oil may be advised as the optimal fat choice in the management protocols for hypertension in both healthy and cardiovascular disease patients.
The healthiest cooking oils in Australia, recommended by health bodies, include Extra Virgin Olive Oil, Canola Oil, Avocado Oil, and Sunflower Oil, chosen for their heart-healthy fats (monounsaturated/polyunsaturated) and versatility; EVOO is best for low heat/cold use due to antioxidants, while Canola and Sunflower are great for general frying/sautéing, with Avocado oil excellent for high-heat cooking. Minimally processed oils are preferred, and oils high in saturated fats like coconut or palm oil should be used sparingly.
The study, set to appear in the October 2023 issue of Food Control, revealed that nearly 70% of private label avocado oils tested were mixed with other oils or rancid. Of the 36 oils evaluated, only 31% of the samples tested pure and 36% met quality standards.
Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.
To manage tyramine intake, avoid combining avocados with other high-tyramine foods, such as:
Inflammatory Foods
The best edible oil for health includes extra virgin olive oil, canola oil, and peanut oil, all of which provide good fats and antioxidants essential for overall well-being.
Plant-based foods that contain saturated fats include coconut, coconut oil and cocoa butter, as well as palm oil and palm kernel oil (often called tropical oils). For people who need to lower their cholesterol, the American Heart Association recommends reducing saturated fat to less than 6% of total daily calories.