Is avocado oil better than olive oil?

Olive Oil is Superior to Avocado Oil for Cardiovascular Health and Mortality Reduction

Based on the strongest available evidence, extra-virgin olive oil is the better choice compared to avocado oil, primarily due to its proven cardiovascular benefits, anti-inflammatory properties from phenolic compounds, and demonstrated mortality reduction in randomized controlled trials. 1

Key Evidence Supporting Olive Oil

Proven Clinical Outcomes

• Extra-virgin olive oil demonstrated a 30% reduction in stroke, myocardial infarction, or death in the landmark PREDIMED randomized controlled trial when consumed as part of a Mediterranean diet. 1
• This cardiovascular benefit appears to extend beyond the fatty acid profile alone, suggesting unique protective mechanisms specific to olive oil. 1

Unique Bioactive Compounds

• Extra-virgin olive oil contains oleocanthal, a phenolic compound that binds COX-1 and COX-2 receptors (producing the characteristic throat burn similar to aspirin) and exhibits potent anti-inflammatory properties. 1
• The phenolic fraction includes hydroxytyrosol, tyrosol, secoiridoids (oleuropein), and lignans, all with potent antioxidant properties that protect against oxidative stress. 2
• These microcomponents provide antiatherogenic capacity, endothelial protection, and antithrombotic effects not shared by other oils rich in oleic acid but lacking these phenolic compounds. 3

Established Guidelines Recommendation

• Among vegetable oils, benefits of extra-virgin olive oil are best established according to comprehensive cardiovascular guidelines published in Circulation. 1
• Virgin oils are specifically preferable due to low-temperature refining that preserves trace phenolic compounds. 1

Evidence on Avocado Oil

Limited Clinical Data

• No long-term randomized controlled trials exist demonstrating cardiovascular or mortality benefits of avocado oil consumption. 1
• The evidence base consists primarily of stability studies comparing heating properties rather than health outcomes. 4

Comparable Stability Only

• One study showed avocado oil has similar thermal stability to olive oil during heating at 180°C, with comparable oxidation patterns. 4
• However, avocado oil had lower vitamin E content (24.5 vs. 35.52 mg/100g) and lost vitamin E earlier during heating (at 4 vs. 5 hours). 4
• While avocado oil contains phytosterols, it lacks the unique phenolic profile that confers olive oil's anti-inflammatory and cardiovascular protective effects. 4, 2

Clinical Bottom Line

Choose extra-virgin olive oil over avocado oil for the following reasons:

• Level I evidence from randomized controlled trials supports mortality and cardiovascular event reduction with olive oil. 1
• Phenolic compounds in extra-virgin olive oil provide anti-inflammatory effects beyond what fatty acid composition alone can achieve. 1, 2, 3
• Monounsaturated fats combined with bioactive micronutrients create synergistic health benefits specific to olive oil. 1, 3
• Avocado oil remains unstudied for long-term health outcomes and lacks the evidence base required for strong recommendations. 1

Important Caveat

Both oils should be consumed in moderation as they are calorie-dense (approximately 120 calories per tablespoon). 1 However, when choosing between the two, the evidence unequivocally supports extra-virgin olive oil as the superior option for reducing morbidity and mortality. 1, 5, 6