What Happens to Your Body When You Start Using Avocado Oil

Avocado oil has been quietly gaining ground as one of the most versatile and nutrient-rich oils you can cook with. Made by pressing the flesh of avocados, this golden-green oil is loaded with monounsaturated fats and antioxidant compounds and it’s now being linked to better heart health, lower inflammation, and even more stable blood sugar.

If you’re curious about how adding avocado oil to your daily routine can affect your body, here’s what science is beginning to show.

1. Your Heart May Thank You

Avocado oil is rich in oleic acid, the same monounsaturated fat found in olive oil, which has been shown to:

• Lower LDL (bad) cholesterol

• Reduce total cholesterol and triglyceride levels

• Help raise HDL (good) cholesterol

Oleic acid works by increasing the activity of LDL receptors, helping clear excess cholesterol from the bloodstream. Additionally, phytosterols plant-based compounds found in avocado oil mimic cholesterol and compete for absorption, potentially reducing overall cholesterol levels.

Emerging research even suggests avocado oil may help lower blood pressure, possibly offering effects comparable to medications like losartan. However, these findings are based on early animal studies, so more human research is needed.

2. Inflammation Could Decrease

Chronic inflammation is linked to everything from heart disease to arthritis. Fortunately, the fats and antioxidants in avocado oil may help calm this internal fire.

• Oleic acid has been shown to reduce the production of inflammatory molecules.

• A small study found that swapping butter for avocado oil in a single meal reduced post-meal inflammatory markers in healthy, overweight adults.

• Animal studies show that avocado oil may increase antioxidant activity in the brain while reducing free radicals.

While more human research is needed, these findings suggest avocado oil could play a role in reducing oxidative stress and inflammation over time.

3. You May Notice Less Abdominal Fat

Some evidence suggests diets rich in monounsaturated fats like those in avocado oil are linked to reduced belly fat and better weight management.

One review of human studies found that diets enriched with oleic acid resulted in measurable decreases in abdominal fat. This may be partly due to increased satiety, or fullness, after meals.

That said, avocado oil is still a concentrated fat source, and portion control matters. Just one tablespoon contains about 124 calories.

4. Blood Sugar Could Stabilize

Replacing saturated fats (like butter) with avocado oil may help regulate post-meal blood sugar. In one study, overweight adults who consumed a high-fat meal made with avocado oil experienced lower blood sugar and insulin spikes than those who ate a butter-based meal.

Although these results are promising, more research is needed to understand how avocado oil affects long-term blood sugar control and diabetes risk.

The Nutritional Breakdown of Avocado Oil

Here’s a snapshot of what’s in one tablespoon (14g) of avocado oil:

1. Calories: 124

2. Total fat: 14g
   

   • Saturated fat: 11.6%

   • Monounsaturated fat: 70.6%

   • Polyunsaturated fat: 13.5%

3. Key compounds: Oleic acid (67.9%), phytosterols, carotenoids, chlorophylls

These antioxidants carotenoids and chlorophylls may further enhance the oil’s anti-inflammatory and protective effects on your cells.

Avocado Oil vs. Other Cooking Oils

Avocado oil has one of the best all-around fat profiles low in saturated fats, high in heart-healthy monounsaturated fats, and stable enough for high-heat cooking.

How to Add Avocado Oil to Your Diet

• Roast with it: Toss vegetables in avocado oil and seasoning for a nutrient-dense side.

• Grill with it: Brush on fish, meat, or veggies before grilling to prevent sticking.

• Use in dressings: Its subtle, buttery flavor makes it perfect for homemade vinaigrettes.

• Bake with it: Swap it 1:1 for canola or vegetable oil in most baked goods.

• Choose extra virgin: Cold-pressed, unrefined avocado oil retains more antioxidants and natural flavor.

Important Considerations

Avocado oil is generally safe and well-tolerated, but there are a few things to note:

• Allergies: Rare, but possible especially for people allergic to avocados, latex, or birch pollen.

• Medication interactions: If you take blood thinners like warfarin, check with your doctor before adding large amounts of avocado oil to your diet.

• Moderation is key: Limit to 2 tablespoons per day to avoid overconsuming calories from fat.

Bottom Line

Adding avocado oil to your routine may support heart health, reduce inflammation, and help regulate blood sugar thanks to its rich supply of monounsaturated fats and plant compounds. Use it in moderation and opt for extra virgin varieties when possible for the most health benefits.

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