From the Guidelines
Avocado oil is not bad for high cholesterol; in fact, it may be beneficial due to its high content of monounsaturated fats, which can help improve cholesterol profiles by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol. According to the most recent and highest quality study available 1, monounsaturated fats found in foods like avocados seem to be beneficial for preventing cardiovascular disease (CVD). The study suggests that a focus on omega-3 and monounsaturated fats from fish and plants is likely to be most beneficial for overall health.
When using avocado oil, it's essential to incorporate it into your diet in moderation, aiming for 1-2 tablespoons daily as part of your overall fat intake, and replacing less healthy fats like butter or shortening. Avocado oil can be used for cooking at high temperatures due to its high smoke point, as a salad dressing, or drizzled over finished dishes. The heart-healthy benefits of avocado oil come from its favorable fatty acid composition and its content of plant sterols and antioxidants, which help combat oxidative stress and inflammation, both factors in cardiovascular disease.
Key points to consider when using avocado oil for high cholesterol include:
- Replacing saturated fats with monounsaturated fats like those found in avocado oil can help decrease the risk of cardiovascular disease (CVD) 1.
- Avocado oil is rich in oleic acid, a monounsaturated fat that can help improve cholesterol profiles.
- Using avocado oil in moderation is crucial due to its high calorie density.
- Avocado oil should be part of an overall heart-healthy diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.
While other studies, such as 1, discuss the effects of different types of fats on cholesterol levels and cardiovascular health, the most recent and highest quality evidence 1 supports the benefits of monounsaturated fats found in avocado oil for improving cholesterol profiles and reducing the risk of CVD.
From the Research
Avocado Oil and Cholesterol
- Avocado oil is not directly mentioned in the provided studies, but the effects of avocado consumption on cholesterol levels can be related to avocado oil, as it is a rich source of monounsaturated fatty acids (MUFAs) similar to avocados.
- Studies have shown that consuming avocados can have a positive effect on cholesterol levels, particularly in individuals with high cholesterol 2, 3, 4, 5, 6.
- A systematic review and meta-analysis found that incorporating avocados into the diet can be a beneficial dietary strategy for individuals aiming to lower their cholesterol levels and promote heart health 2.
- Another study found that consuming one avocado per day in a heart-healthy diet decreased oxidized LDL (oxLDL) in adults with overweight and obesity, and the effect was associated with the reduction in small, dense LDL particles 3.
- A meta-analysis of randomized controlled trials and prospective cohort studies found that avocado consumption may reduce total cholesterol (TC) and LDL-C in people with hypercholesterolemia, but the certainty in the findings was graded as low to very low 4.
- Older studies have also shown that a high monounsaturated fatty acid diet using avocado as the major source can improve lipid profile in healthy and mild hypercholesterolemic patients 5, 6.
Effects on Lipid Profile
- The studies suggest that avocado consumption can lead to:
- However, the effects of avocado oil on lipid profile may vary depending on the individual's health status and dietary context.
Limitations and Future Research
- More research is needed to fully understand the effects of avocado oil on cholesterol levels and to confirm the findings of the existing studies.
- The studies provided have some limitations, such as small sample sizes and short duration, which may affect the generalizability of the results.
- Further research should investigate the effects of avocado oil on cholesterol levels in different populations and under various dietary conditions.