Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated fats.
Avocado oil has a higher smoke point than olive oil
“Avocado oil has a higher smoke point than olive oil which is better suited for cooking at high temperature,” Michalczyk says. For this reason, if you're using an oil to sauté, roast or bake with, she recommends going for avocado oil instead of olive oil.
The Bottom Line
Hands down, avocado oil is a healthier option for regular use than coconut oil due to its fat profile and antioxidant properties. Fenn agrees: "We have solid scientific data that supports minimizing saturated fat in the diet to reduce your risk of heart disease and Alzheimer's.
Like olive oil, it is high in those friendly monounsaturated fats — and it's shelf-stable, meaning you can store it right in the pantry once it's been opened. Additionally, avocado oil has a buttery and rich taste, which makes it one of the best all-around substitutions for olive oil.
Avocado oil contains large quantities of Omega-9 and Omega-3 fatty acids and is particularly high in oleic acid. Unsaturated fatty acids like these have been shown to lower bad cholesterol and the risk of heart disease. This makes avocado oil the healthiest choice when frying.
Avocado oil is by far the safest oil for high heat cooking, like frying, due to its extremely high smoke point (as high as 500°F). You can use avocado oil just like your regular frying oil to reduce the risk and make a healthier choice.
Avocado oil is a heart-healthy oil, high in oleic acid, which is an unsaturated fat. It contains vitamin E and also helps the body absorb other fat-soluble vitamins. Avocado oil is a good source of monounsaturated fat which has been linked to reducing LDL cholesterol and increasing HDL cholesterol.
Heart-healthy oils like canola, corn, olive, peanut, and sunflower oils contain monounsaturated and polyunsaturated fats. They help to lower harmful low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol.
Avocado oil (AO) has antioxidants and anti-inflammatory effects.
The smoke point of refined canola oil is about 400°F (200°C). The smoke point of unrefined avocado oil is 480°F (250°C), making it a better choice for high-temperature cooking like frying and roasting.
Avocado oil is a great choice. It's unrefined like extra virgin olive oil, but it has a higher smoking point, which means it can be used to cook at higher heat and is great for stir-frys. It doesn't have much flavor, which makes it a good option for cooking. “It's just creamy, like an avocado,” says Howard.
Avocado oil is a good source of monounsaturated fat which has been linked to reducing LDL cholesterol and increasing HDL cholesterol.
Yes, avocado oil is good for daily cooking. You can drizzle it over vegetables and meats for roasting, mix it into a salad dressing, and use it as a butter substitute in baking recipes. Its high smoke point also makes it a good option for regular cooking.
Vegetable oils, such as avocado oil, are mainly consumed raw in salads, but can also be used in cooking at high temperatures. This heating can promote the oxidation and degradation of bioactive compounds, such as unsaturated fatty acids, phytosterols, and antioxidants.
In fact, avocado oil can sustain higher temps than most popular cooking fats, including canola oil, corn oil, coconut oil, and peanut oil. This high smoke point means it's perfect for pan-frying, roasting, barbecuing, and baking.
The less saturated fats a cooking oil has, the better it is for you. Avocado oil consists of monounsaturated fats and limited saturated fat. It also helps lower your LDL levels (bad cholesterol). High levels of vitamin E in the oil protect blood vessels by removing toxins from your body.
Extra-virgin avocado oil is made from pure, cold-pressed avocados. It has a light, nutty flavor and slightly green color. It's also the most expensive type of avocado oil. Refined avocado oil is made from pure, cold-pressed avocados, but it's then refined to remove any impurities.
The inherent taste of your avocado oil will transfer to the chicken when you cook with it. What is this? The high smoke point of this oil, 500°F, makes it great for deep frying or pan frying. It's also naturally refined, meaning that it is refined without the use of any harsh chemicals.
Along with coconut oil and olive oil, avocado oil is a good oil to use for shallow frying. Avocado oil contains high levels of monounsaturated fat, which means that it stays fairly stable when heated. Avocado oil raises the levels of good cholesterol in the body and lowers the bad.
Frying Eggs in Oil
If you add a tablespoon of olive oil or avocado oil to the pan, you may also be adding some extra health benefits to your eggs. Both of these oils are considered “healthy fats” which may reduce the risk of cardiovascular disease.