Avocado Oil: 7 Health Benefits

Cooking oil is a controversial topic. 

Some people believe that any type of oil is bad for you, while others stand by the idea that certain oils are actually good for your health. So, what’s the verdict on avocado oil? Is it good or bad for you? That's the question we're here to answer.

Read below to learn the health benefits of avocado oil, how it compares to other cooking oils, and what to know before using it in your favorite recipes.

What Is Avocado Oil?

Avocado oil is a type of vegetable oil that's extracted from the flesh of avocados. It has a light, nutty flavor and is often used in salad dressings, marinades, and sauces. 

Avocado oil is also popular for cooking because it has a high smoke point. This means that it can be heated to a high temperature without producing smoke or breaking down and becoming harmful.

Nutrition Facts for Avocado Oil

One tablespoon of avocado oil contains the following nutrients:

• 120 calories
• 14 grams of fat
• 2 grams of saturated fat
• 0 grams of carbohydrates
• 0 grams of sugar
• 0 grams of protein

Compared to other cooking oils, avocado oil's calorie and fat content are fairly similar. It's also worth noting that the type of fat found in avocado oil is mostly unsaturated.

Unsaturated fats are considered by many dietitians to be healthier than saturated fats because they can help improve LDL cholesterol levels and lower your risk of heart disease. So, even though avocado oil is high in fat, it's the type of fat that's relatively beneficial for your health.

What Are the Health Benefits of Avocado Oil?

Below are 7 science-backed health benefits of avocado oil.

1. It's Rich in Healthy Fats

Gone are the days when all fats were demonized. Now we know that not all fats are created equal — and some are really, really healthy!

Avocado oil is a perfect example of healthy fat. It's rich in monounsaturated fatty acids, which have been linked to several health benefits.

Avocado oil is a reliable source of several different fats, including monounsaturated fats and polyunsaturated fats. These nutrients are essential for heart health and skin health and can help lower cholesterol levels and reduce your risk of heart disease. That's a big deal for your overall health.

Other ideal sources of healthy fats include olive oil, nuts, and seeds. Including these foods in your diet can provide numerous health benefits, including improved blood sugar control, which can help you curb cravings.

2. It May Help Lower Cholesterol Levels

High cholesterol is a common problem that can increase your risk of heart disease. Fortunately, you can take plenty of steps to lower your cholesterol levels and reduce your risk of heart problems, and many of them revolve around changing your diet and working towards weight loss.

Avocado oil may help lower cholesterol levels and improve heart health. One study showed that avocado oil helped reduce LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol in people with high cholesterol.

Another study found that using avocado oil in place of other oils helped improve cholesterol levels in people with diabetes. These findings give us some pretty solid hints that avocado oil is a heart-healthy choice.

If you're dealing with high LDL cholesterol, changing your sources of dietary fat is a fantastic place to start. Of course, talk to your doctor before making any dietary changes for health reasons, especially if you have already been diagnosed with diabetes or other health conditions.

3. It May Help Lower Blood Pressure

High blood pressure is a common condition that affects millions of people worldwide. It's often caused by unhealthy lifestyle choices, such as a poor diet, lack of physical activity, and weight gain.

If you're struggling with high blood pressure, making some lifestyle changes like modifying what you eat can make a real difference. Adding avocado oil to your diet is one small but impactful change you can make.

4. It May Help Boost Brain Health

Avocado oil is also a good source of omega-9 fatty acids like oleic acid. These healthy fats are important for brain health and have been linked to a reduced risk of Alzheimer's disease and other age-related forms of cognitive decline.

What's more, research has shown that a diet rich in omega-9 fatty acids may help improve symptoms of depression.

If you're looking for ways to boost your brain health, adding avocado oil — or other sources of omega-9s, such as salmon, walnuts, and chia seeds — to your diet is a smart starting point.

5. It May Help Improve Digestion

Avocado oil's anti-inflammatory properties may also be beneficial for people with inflammatory bowel disease (IBD). IBD is a chronic condition characterized by inflammation in the digestive tract.

While there is no known cure for IBD, symptoms can be managed with medication and lifestyle changes. Adding avocado oil to your diet may help improve symptoms by promoting a healthy gut microbiome.

6. It's Good for Your Skin

Avocado oil is a popular ingredient in many skincare products and for good reason. It's packed with nutrients that are beneficial for your skin including vitamin E, vitamin A, and vitamin D.

Avocado oil can be used as a moisturizer for dry skin, to relieve itchiness, and to protect against UV damage. It's also sometimes used to alleviate symptoms of psoriasis and other inflammatory skin conditions.

7. It's Rich in Antioxidants

Avocado oil is also rich in antioxidants, which are substances that protect your cells from damage by free radicals. The nutrients in this healthy oil make it something of a superfood.

Antioxidants are essential for maintaining cellular health and preventing chronic diseases such as heart disease and cancer.

Avocado oil is an excellent source of several different antioxidants, including lutein and carotenoids.