• Weight Management
• Nutrition

What are the Health Benefits of Avocado Oil?

Medically reviewed and edited by Kathleen Tidwell, FNP-C

It’s well-known that avocado oil is good for you, but do you know that it can support your overall health in many other ways?

Not only is avocado oil packed with essential nutrients that can improve heart health, but it can also promote healthier skin, lower inflammation, and support weight loss.

Read on to discover why avocado oil is so healthy, the benefits of consuming it regularly, and easy ways to incorporate it into your diet.

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What is Avocado Oil?

Avocado oil is a nutrient-rich product made from pressed avocado fruit. Unlike most fruits that are high in carbohydrates, avocados are rich in healthy fats that offer numerous health benefits.

This oil is typically categorized as either refined or unrefined. The refined oil is processed to remove impurities, making it more suitable for high-heat cooking.

Unrefined avocado oil — often labeled as “virgin” or “extra virgin” oil — isn’t processed, allowing it to retain its original flavor and nutritional content.

This also makes unrefined avocado oil slightly healthier than refined options.

What makes avocado oil healthy?

When consumed, the combination of healthy fats in avocado oil increases the absorption of fat-soluble vitamins and antioxidants from other foods.

This can help maximize the nutritional value of meals by making it easier for the body to utilize vitamins A, D, E, and K.

Avocado oil is also high in various essential vitamins and nutrients, making it a healthy product to include in any diet. These include:

• Monounsaturated fatty acids

• Vitamin E

• Lutein

• Phytosterols

• Linoleic acid

We’ll go into detail about the benefits of these compounds in the next section.

5 Proven Health Benefits of Avocado Oil

Improved cardiovascular health

Studies have shown that the high content of unsaturated fatty acids in avocado oil can reduce low-density lipoprotein (LDL) or “bad” cholesterol levels.

At the same time, these fats can help increase high-density lipoprotein (HDL) or “good” cholesterol levels essential for healthy blood vessels.

Lower LDL cholesterol levels also help prevent atherosclerosis — a build-up of fatty plaque deposits in the arteries — which is a major risk factor for heart disease.

Another compound found in avocado oil, oleic acid, can also help improve cardiovascular health by lowering blood pressure.

High blood pressure is a significant risk factor for heart attacks, strokes, and kidney failure.

Supports healthy skin and hair

Virgin avocado oil is rich in vitamins E and D, which are essential for skin health. These vitamins help soften and hydrate the skin to prevent dryness and flaking.

They can also help reduce damage from free radicals and oxidative stress — two factors that can cause fine lines and wrinkles to develop on the skin.

Vitamin D and E are also beneficial for maintaining healthy hair.

When used topically, these vitamins help avocado oil stimulate hair growth, reduce breakage, and provide essential nutrients to the scalp. Over time, this results in stronger, healthier hair.

Improves eye health

Avocado oil is a natural source of lutein, an antioxidant that plays a key role in maintaining healthy eyes.

Lutein protects the eyes from oxidative stress and high-energy light from sources like screens and the sun.

Regularly consuming lutein-rich products can also reduce the risk of macular degeneration — a condition that causes issues with the retina and leads to vision loss — and cataracts.

Anti-inflammatory properties

The monounsaturated fats and vitamin E in avocado oil have been shown to have anti-inflammatory effects that can reduce chronic inflammation.

Chronic inflammation is linked to a variety of health issues, including heart disease and cancer.

Incorporating avocado oil into your diet can help reduce the body’s inflammatory response and offer protection against the development of these conditions.

Supports weight loss goals

Despite being high in calories, the healthy fats in avocado oil can help you feel fuller for longer.

Over time, this can help reduce your overall calorie intake throughout the day which promotes weight loss.

Consuming healthy fats can also boost your metabolism to increase the rate at which the body burns calories. When you burn more calories than you consume, you’ll start to lose weight.

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Tips for Incorporating More Avocado Oil into Your Diet

Use it for cooking

Avocado oil has a high smoke point, meaning it won’t break down into harmful compounds when used at high temperatures.

This makes it an excellent choice for enhancing the nutritional profile of your meals when cooking, frying, or roasting them.

Add avocado oil to salad dressings and dips

Using avocado oil as a substitute for unhealthy salad dressings is a great way to increase your intake of healthy fats.

Its mild, slightly nutty flavor is neutral enough to prevent it from overpowering the dressing, but still allows it to pair nicely with vinegar and seasonings.

You can also use avocado oil as a base for dips and sauces. Simply blend it with herbs and spices before serving it on the side or drizzling it over your dishes.

Add to smoothies and breakfasts

Adding a teaspoon of avocado oil to your morning smoothie can help you incorporate more healthy fats into your diet.

Using this oil can also help the body improve its nutrient absorption, especially when it comes to fat-soluble vitamins often found in fruits and vegetables.

Plus, avocado oil can be drizzled on avocado toast or used to cook eggs for a healthy, satisfying breakfast.

Use in marinades

Combine avocado oil with your favorite herbs, spices, and acidic components — like lemon juice or vinegar — to create delicious marinades.

These can be used to tenderize and infuse flavors in various meats and vegetables while also enhancing their nutritional value.

Make healthy snacks and spreads

Avocado oil can be used to make traditional snacks and spreads slightly healthier.

For example, pop popcorn kernels in avocado oil instead of using other oil varieties. Avocado oil’s high smoke point makes it an ideal choice and it will add a subtle, buttery flavor.

You can also use avocado oil to make spreads like mayonnaise and hummus.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

LifeMD can connect you to a team of medical professionals who can help you adopt healthy eating habits and provide guidance on weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health today.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

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