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For years, home cooks have relied on butter and animal fat (tallow) to keep food from sticking to pans. But with increasing concerns about calories and heart health, nonstick cookware and cooking sprays have become popular alternatives. Today, there is renewed interest in healthy fats derived from vegetable oils, most notably avocado oil, which is known for its very high burning point, making it one of the safest oils for cooking at high temperatures. This means you can fry, roast or fry without worrying about the formation of harmful free radicals released by some oils when heated high (here are the recommended oils to use and the ones you should avoid).
What makes avocado oil more attractive is its healthy fat content: about 10 grams of monounsaturated fat and about 2 grams of polyunsaturated fat per tablespoon. These fats play different but complementary roles in supporting cardiovascular health. Monounsaturated fats help lower bad LDL cholesterol and promote cell health by helping the body absorb essential nutrients. As for polyunsaturated fats, according to a 2005 article in The Journal of NutritionIt helps transport cholesterol from the blood to tissues. It also promotes the activity of LDL receptors that help rid the blood of bad cholesterol.
If you're a fan of avocado toast, you probably already know that avocados are high in fat and low in sugar. But it is difficult to keep them at home for long periods of time due to their rapid deterioration. That's where avocado oil comes in, which gives you some of these healthy fats without the worry of an expiration date.
In a study published in 2014 in the journal Disease MarkersThe effect of avocado oil on cholesterol levels was tested in laboratory animals that were fed a diet rich in sugar that led to metabolic changes such as high cholesterol, triglycerides and blood sugar. Then avocado oil or olive oil was added to the diet. Avocado oil has shown the same effectiveness as olive oil in lowering LDL cholesterol and triglycerides, without affecting the “good” HDL cholesterol.
Human studies have also shown that avocados also help reduce cholesterol. In a systematic review published in 2023 in the journal Cureus, seven trials were analyzed in which avocado was added to the diet. The results showed that people who added avocado to their diet recorded a reduction in total cholesterol and LDL compared to those who followed a normal or low-fat diet. Although avocados did not improve HDL levels compared to a normal diet, their levels were higher than those on a low-fat diet. However, adding avocado had no significant effect on triglycerides, blood sugar, or systolic blood pressure.
(Here's what else happens when you start eating more avocados.)
Apart from its fatty acid content, avocado oil contains plant compounds that are beneficial to health. According to an article published in 2024 in Journal of Functional FoodsAvocado oil contains phytosterols (plant sterols) that help lower cholesterol by reducing the body's absorption of it from food and reducing liver production of cholesterol. It also contains powerful antioxidants such as phenolic compounds, tocopherols (a form of vitamin E), and carotenoids. These elements combat oxidative stress caused by free radicals, helping to protect blood vessels from damage associated with high blood pressure.
Avocado oil may also help people with type 2 diabetes in several ways. It can stimulate the release of hormones such as GLP-1 that improve the body's response to insulin and help lower blood sugar levels. Because diabetes can damage vital organs over time, the antioxidants in avocado oil may help protect the heart, liver, and kidneys from damage. The anti-inflammatory effects provided by avocado oil are also an additional benefit, as chronic inflammation is a common factor in many diseases. Avocado oil may help protect brain and nerve cells from damage, providing comprehensive preventive benefits for long-term health.
Source: healthdigest
