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Avocado Oil: A Healthy New Oil

Avocado OilOver the last few years many of us started eating avocados regularly once we realized how good they are for our health. Now avocado oil has come to the market to enhance our health even more.

Avocado oil is great for cooking because it has a higher smoking point than olive oil and a
milder taste than coconut oil.

Sometimes I need to cook at a high temperature to get the best texture from my food. Avocado oil has a high smoke point  400°- 500°  (the temperature at which the oil starts to be visibly smoking in the pan).

Coconut oil can be used at high temperatures but I don’t always like the taste of coconut especially if I am making a Mediterranean dish. Olive oil tastes good but when heated to its smoke point, (350°- 400°) the beneficial compounds in the oil start to degrade, and harmful compounds form.

I NEVER use vegetables oils like canola, peanut or safflower as they are generally produced using chemicals, go rancid very quickly and oxidize when heated making them unhealthy. 4 Reasons To Stop Using Vegetable Oils

Avocado oil is loaded with vitamin and minerals. Studies show it helps prevent diabetes, (1) can lower blood pressure and reduce arthritis pain. (2)

Avocado oil is the ideal oil for cooking at high heat, and maintaining good health. It has a clean, mild, nutty flavor that won’t overpower your dish.


What is avocado oil?

Avocado oil is pressed from the fleshy fruit surrounding the avocado pit. Its one of the few edible oils not extracted from seeds. This pulp produces oil full of  essential nutrients, minerals and healthy fats your body needs for peak health. Avocado oil is high in monounsaturated fat – they type of fat that is good for your heart and increases “good” HDL cholesterol.

Health Benefits of Avocado Oil

 Lowers Blood Pressure and Improves Heart Health

Monounsaturated fats help to manage blood pressure and lower bad cholesterol levels – both of these things improve heart health and lower your risk of heart disease and stroke.

The monounsaturated fats found in avocado oil can have a beneficial effect on blood pressure. A study published in the Journal of Ethnopharmacology said a diet rich in avocado oil changed levels of fatty acids in the kidneys, which caused the kidneys to regulate blood pressure in a positive way.

A study published in the Journal of the American Medical Association found reducing carbohydrates and substituting them with monounsaturated fat and protein can lower blood pressure and reduce cardiovascular risk. (6)

Helps Reduce Belly Fat

A diet high in healthy fats increases satiety, allows you to feel full for longer and decrease your cravings for sugar. This helps reduce insulin which is the “fat storing hormone.”

A March 2007 issue of the Journal for Diabetes explained that eating monounsaturated fatty acids along with each meal can actually help the body burn fat from the belly area.

Boosts Nutrient Absorption

Certain vitamins (A, D) and antioxidants (carotenoids) are fat soluble. They depend on dietary fats for absorption. Avocado oil enhances their absorption and also boosts the absorption of alpha-carotene, beta-carotene and lutein when used in a salad oil. (3) (4)

Cold-pressed avocado oil is loaded with antioxidants including vitamin E, alpha and beta-carotene, and lutein.

The human body converts alpha and beta-carotene into vitamin A – an essential nutrient that is vital for healthy skin, mucous membranes, eye health, strong bones, and the immune system. Lutein, another powerful antioxidant, protects both the eyes and the heart. Vitamin E provides significant health benefits particularly reducing the risk of Alzheimer’s, breast, and prostate cancers,

Christian Cortés-Rojo, a researcher at Universidad Michoacana de San Nicolás de Hidalgo in Morelia, Mexico, says that avocado oil is good for promoting good health at the cellular level. It has the ability to fight free radicals and can help promote brain health by penetrating cells to protect the mitochondria (the cell powerhouse).

Relieves Arthritis Symptoms

Including Avocado oil in your diet can help reduce inflammation in your joints.

In France, ASU is an extract made from a combination of avocado and soybean oil extracts, which has received prescription drug status as a treatment for knee and hip osteoarthritis. In Denmark, ASU is marketed as a food supplement for its anti-inflammatory effects and its ability to stimulate cartilage growth and repair(5)

Easy To Digest

Avocado oil is a good choice for reduction of unpleasant IBS symptoms. It can be eaten on a low FODMAPs diet for healing.

Avocado oil is so pure and easy on the body it’s on the GAPS diet. It’s a simple diet with very easy to digest food designed to help heal digestive problems, neurological issues, reduce inflammation and heal autoimmune conditions.

What Kind of Avocado Oil is Best?

A high quality avocado oil comes from a perfectly ripe avocado that is cold pressed and naturally refined using a low heat process.   The cold pressed or low heat protects the nutrients and fatty acids of the oil.

You can find avocado oil in most health food stores or buy it online.

Avocado Oil

Here are 3 brands I like:

Primal Kitchen Avocado Oil

Chosen Foods Avocado Oil

Ava Jane’s Kitchen Avocado Oil


How To Use Avocado Oil


Easy Vegetable Stir Fry

Stir Fry

This is where I use avocado oil the most. A stir-fry requires cooking vegetables, chicken, tempeh or fish on high heat. Avocado oil is perfect for this with its high smoking point and mild flavor.


Brush vegetables, fresh fish or meat with it before grilling. It’s high smoking point makes it perfect for high heat cooking


Toss cubed vegetables with avocado oil, Celtic sea salt and pepper and roast for 40 minutes at 400 degrees. It’s silky texture coats the vegetables preventing them from getting a burnt taste. Its high smoking point preserves the nutrients.

Salad Dressing

Use it instead of olive oil in your favorite dressing.


Sprinkle on popcorn with a little nutritional yeast. It has a rich buttery flavor.

Avocado Mayonnaise

Sometimes you need a creamy dressing. You can make this avocado mayo from Nom Nom Paleo without a blender.


Use it instead of olive oil for dipping fresh bread with a little salt, pepper and balsamic vinegar.


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