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.
Avocado oil contains a higher proportion of monounsaturated fats, particularly oleic acid, which is known for its heart-healthy benefits. Olive oil also contains monounsaturated fats, but it typically has a higher content of polyphenols, which are antioxidants with various health benefits.
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.
Avocado oil and olive oil are very similar nutritionally, but olive oil contains slightly more healthy fatty acids and vitamin E. Avocado oil is better for high-heat cooking, though, since it has a higher smoke point.
Avocado oil is an excellent substitute for olive oil, especially when cooking or baking. Avocado oil is a healthy oil and has a rich, sweet flavor that can add depth and complexity to your recipes and has a similar smoke point to olive oil (over 500 degrees F).
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 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.
Lowers Cholesterol: Avocado oil is high in monounsaturated fats and low in saturated fats. It is also cholesterol free. Adding this oil to your diet can help to lower low density lipid (LDL) or “bad” cholesterol levels. This is a particularly good diet choice for diabetics.
Avocado oil (AO) has antioxidants and anti-inflammatory effects.
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.
Side effects and downsides. Avocado has a high fat content13 (though they are healthy fats), so you should limit your intake if you're concerned about lipids. Research supports sticking to a tablespoon or less for healthy consumption of oils daily. “A teaspoon of avocado oil has more than 100 calories4 ,” Chellam adds.
Healthiest Stir-Fry Oils
Both canola oil and olive oil are low in unhealthy saturated fats and high in healthy monounsaturated fats. Scientists believe monounsaturated fats help to lower bad cholesterol (LDL) which can clog arteries and lead to heart disease or strokes.
Olive oil has a lower smoke point-the point at which an oil literally begins to smoke (olive oil's is between 365° and 420°F)-than some other oils. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.
The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food.
Which oils are anti-inflammatory? To help combat inflammation, choose oils that higher in monounsaturated fat or omega-3 polyunsaturated fat. Good choices for anti-inflammatory oils include olive oil, avocado oil and flaxseed oil.
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 reliable source of several different fats, including monounsaturated fats and polyunsaturated fats. These nutrients are essential for heart health and skin health and can help lower cholesterol levels and reduce your risk of heart disease.
Avocado oil is considered a healthier alternative to canola oil. Canola oil is highly processed making it less nutrient dense. Avocado oil is not chemically processed and offers higher amounts of healthy fats compared to canola oil.