Why cooking with avocado oil is a healthy choice: 5 surprising benefits to know

Amid growing concerns about seed oils being linked to a rise in colon cancer cases in young, the importance of cooking with a healthy oil cannot be emphasized enough. Seed oils like corn, canola, sunflower and peanut oil are heavily processed and have high levels of omega-6 fatty acids, a type of unsaturated fat, that is linked to inflammation and potentially causing certain types of cancer.
Avocado oil is obtained from the pulp of avocado fruit. While in ancient times, avocado oil was used primarily for treating rashes and scars, being renowned for its healing and regenerating properties, its benefits extend beyond skincare. According to Science Direct, avocados contain a high percentage of unsaturated fatty acids compared with other common edible oils and have a large amount of oleic acid, which is the main fatty acid in avocado oil, which makes them richer in monounsaturated fatty acids (MUFAs) with low levels of SFAs, which can lower your LDL cholesterol.

Avocado oil also has a generous amount of antioxidant and anti-inflammatory substances like carotenoids and vitamin E which can be beneficial for heart health.

Avocado oil is also safe for high-heat cooking and can be used in various ways to create delicious and heart-healthy meals.
Here are surprising benefits of avocado oil you may not know about:

Lowers cholesterol and improves heart health

Avocado oil has been found to be effective in managing blood pressure. In a rat study published in journal Nutrition, it was found that it can reduce diastolic and systolic blood pressure by 21.2% and 15.5%, respectively. Avocado oil can also cut levels of triglycerides and LDL (bad) cholesterol and did not affect HDL (good) cholesterol. A small study of 13 people with overweight found that replacing butter with avocado oil in a high-fat, high-carb meal reduced post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers like C-reactive protein.

High in Vitamin E

Cold-pressed avocado oil contains a high concentration of vitamin E (70–190 μg/g), often comparable to or exceeding that of olive oil (100–140 μg/g). One teaspoon of avocado oil provides about one-ninth of the recommended vitamin E intake for men, based on Australian and New Zealand guidelines, as per Research Gate. The cold-pressing process preserves more vitamin E, especially α-tocopherol, compared to chemical or heat-based extraction methods.

Plant sterols

Avocado fruit contains the highest levels of plant sterols among fruits, with sitosterol being the main sterol in avocado oil, along with others like campesterol and stigmasterol. Plant sterols, which are extracted with the oil, help lower blood cholesterol levels and reduce heart disease risk. Due to these benefits, plant sterols are added to products like margarine, which remain popular despite higher prices.

Skin health

Avocado oil as a soothing and moisturising effect on skin and compared with almond, corn, olive, and soybean oils, avocado oil had the highest skin-penetration rate.

Eye health

Avocado and its oil are high in lutein, a carotenoid and antioxidant that’s beneficial for your eyes. According to studies, diet high in lutein and another carotenoid called zeaxanthin can benefit eyes and may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.
(Picture courtesy: iStock)