Avocado Oil: 7 Health Benefits

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Are you wondering if avocado oil is good for you? We’ve got the detailed answers you’re looking for in today’s blog post.

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:

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.

How Do You Cook With Avocado Oil?

Now that we've gone over some of the potential health benefits of avocado oil, let's talk about how to cook with it.

Avocado oil has a higher smoke point, which means it can be used for cooking at high temperatures. It's also neutral in flavor, so it won't alter the taste of your food.

That makes it a versatile cooking oil that can be used in a variety of recipes. Try using it to sauté vegetables, roast potatoes, or grill chicken or fish. You can also use it in salad dressings, sauces, and dips.

When shopping for avocado oil, look for a bottle that is cold-pressed, unrefined, and organic. These types of avocado oil will be of the highest quality and will offer the most health benefits.

What Should You Cook With Avocado Oil?

Avocado oil is best for high-heat cooking methods such as sautéing, grilling, and roasting. It's also a perfect choice for salad dressings, dips, and sauces.

As a starting point for your adventures with avocado oil, give our roasted Italian chicken recipe a try! Made with just a few simple ingredients, this chicken dish is full of flavor and packs a punch in the good-for-you department. Making this dish with avocado oil boosts its payload of healthy fats, which is always welcome.

What To Expect When Cooking With Avocado Oil

When cooking with avocado oil, it's crucial to keep the smoke point in mind. Avocado oil has a high smoke point of around 520°F (271°C). That means it can be used for cooking at high temperatures.

If you're new to cooking with avocado oil, start by using it in recipes that call for other types of oil such as extra virgin olive oil, canola oil, coconut oil, or soybean oil. Once you get a feel for how it behaves during cooking, you can experiment with using it in other recipes with different veggies and proteins.

When cooking with avocado oil, it's also essential to keep in mind that it is a neutral-tasting oil. That means it won't alter the flavor of your food the way some other oils — like olive oil or sesame oil — can.

How To Store Avocado Oil

Once you've opened a bottle of avocado oil, it's best to store it in a cool, dark place. Avocado oil can also be stored in the fridge, but it may become cloudy.

If you notice that your avocado oil has become cloudy, don't worry — this is normal. Just put the bottle in a bowl of warm-ish water until the oil becomes clear again.

Avocado oil can last for up to six months when stored properly. However, it's best to use it within four months of opening for the best flavor and quality.

The Bottom Line

Avocado oil is a healthy, versatile cooking oil with a number of potential health benefits. It's rich in healthy fats and antioxidants and has a high smoke point, making it a good choice for high-heat cooking methods. Avocado oil is also neutral in flavor so it won't alter the taste of your food.

If you're looking for healthy, tasty, and quick recipes to make with avocado oil, make sure to visit our cooking page. There, you'll find everything from simple, light lunches to savory dinners. 

And if you don’t have time to run to the store, you can use our customizable personal shopper to get all the ingredients for the number of people in your household. You can also add any other home shopping needs to your list. We’ve got you covered!