From the Guidelines
Avocado oil is a beneficial addition to a healthy diet due to its high content of monounsaturated fats, which can help reduce the risk of cardiovascular disease, as supported by the American Family Physician study 1.
Key Benefits of Avocado Oil
- Rich in monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol levels and increase good cholesterol
- Contains vitamin E, an antioxidant that protects cells from damage, and lutein, which benefits eye health
- Versatile in cooking with a high smoke point of about 520°F (271°C), making it excellent for high-heat cooking methods
Recommendations for Consumption
- Use 1-2 tablespoons daily in cooking or as a salad dressing
- Look for cold-pressed, unrefined versions for maximum nutritional benefits
- Refined versions work better for high-heat cooking due to their higher smoke point and more neutral taste
Importance of Balanced Diet
- Increasing consumption of foods high in omega-3 fatty acids, such as fish, nuts, and green vegetables, while limiting the use of corn and vegetable oils, can lead to decreased inflammation and other health benefits, as suggested by the Circulation study 1
- A focus on omega-3 and monounsaturated fats from fish and plants is likely to be most beneficial for overall health and well-being
From the Research
Avocado Oil Benefits
- Avocado oil is rich in lipid-soluble bioactive compounds, which have been linked to the prevention of cancer, age-related macular degeneration, and cardiovascular diseases 2.
- The oil has been shown to have a positive effect on cardiovascular health, with studies demonstrating a decrease in circulating oxidized LDL and an increase in plasma lutein concentration 3.
- Avocado consumption has been associated with a lower risk of cardiovascular disease and coronary heart disease in large prospective cohorts of US men and women 4.
Cardiometabolic Health
- A systematic review and meta-analysis found that avocado consumption may reduce total cholesterol and LDL-C in people with hypercholesterolemia, but the certainty in the findings was graded as low to very low 5.
- Another study found that replacing certain fat-containing foods with avocado could lead to a lower risk of cardiovascular disease 4.
- Avocado consumption has not been shown to negatively impact body weight or composition 5, 6.
Weight Loss
- A systematic review and meta-analysis of randomized controlled trials found that avocado intake did not promote weight loss in adults with excess weight 6.
- However, avocado consumption has been shown to have potential benefits in metabolic parameters, mainly related to lipid profile 6.
- Further studies are needed to elucidate the effect of avocado consumption on weight loss and metabolic health 5, 6.