Is Avocado Oil Liquid Gold for Cholesterol?

It only takes a trip to the grocery store, a glance at a restaurant menu, or scrolling through an online recipe from any chef you like or follow, to realize that avocados are hot. They began as just “the ingredient in guacamole,” then became “delicious on toast and sandwiches” (for an extra fee, of course), and now, after being redefined, they’ve reached an elevated status that surpasses what many superfoods could ever hope to achieve: oil. Not just any oil, but oil with promises and purpose. This is oil for drizzling and cooking, with healing properties for those who struggle with high cholesterol.

It started as an optional addition, then became a suitable replacement for the notorious e.v.o.o. (extra virgin olive oil, for those in the know). You might be wondering: Is it worth the hype? Does it work to lower cholesterol? Can olive oil and avocado oil coexist amicably as interchangeable culinary options? And given those who have been on the superfood bandwagon with avocados before, with all its iterations, can you get too much of a good thing?

A beneficial fat

Avocado oil is more than just another fat. Because of its high concentration of monounsaturated fats, it can replace unhealthy saturated and trans fats. This makes it liquid gold: it can improve cholesterol and help keep your heart healthy. So how does it work? It lowers “bad” LDL cholesterol. Avocado oil is rich in oleic acid. This is a monounsaturated fat that reduces levels of “bad” cholesterol (a.k.a. low-density lipoprotein, LDL). It doesn’t stop there. It also raises “good” HDL cholesterol.

According to studies on the subject, monounsaturated fats can also increase “good” cholesterol (a.k.a. high-density lipoprotein, HDL) and help remove cholesterol from your arteries. That’s not the full story of how avocado oil affects cholesterol. It also provides antioxidants, such as vitamin E, lutein, and phytosterols. Most compounds like these help prevent the oxidation of cholesterol in your arteries, so there is less of a chance of plaque buildup (a key step in the development of atherosclerosis).

Avocado oil versus olive oil for cholesterol

When it comes to healthy oils for cholesterol, avocado oil is the new kid on the block. Both avocado oil and olive oil have beneficial monounsaturated fat. Both are low in saturated fat. Both are regarded as heart-healthy.

There are, however, a few key differences worth noting. When it comes to research, olive oil has a better resume. Research backs its extensive history of heart-healthy benefits, especially thanks to the Mediterranean diet. Olive oil is also in the lead when it comes to concentration of anti-inflammatory antioxidants (polyphenols) over avocado oil.

But when it comes to versatility, avocado oil’s milder flavor and higher smoke point (up to 520° F or 271°C) make it the better choice for high-heat cooking like frying. The takeaway? Do make avocado oil your go-to replacement for unhealthy fat. Don’t add it too liberally as an extra fat, or you could be getting too much of a good thing.

Why it’s liquid gold: 30 ways to use avocado oil for healthy cholesterol levels and more

Not sure if you’re ready to make the switch to a new oil in your dishes and baked goods, or even try it with skin care? Here are 30 heart-healthy uses for the liquid gold, both inside and out. Try a different one each day or experiment with a select few that you’ll swear by afterwards.

Cooking and baking

Use it for high-heat sauteing, such as stir-frying vegetables or sauteing meats.
Brush it onto vegetables or meats to grill with it without your food sticking and to get that perfect sear.
Try it for frying as a substitute for vegetable oil or canola oil for eggs, as an example, since it can withstand high heat.
When baking, use in a one-to-one ratio for other liquid oils or a three-to-four ratio when replacing butter.
Use it as a homemade mayonnaise substitute.
Use it when roasting vegetables.
Use it as a marinade for fish or poultry.
Add it to make a simple vinaigrette with balsamic vinegar and honey.
Use it to pan-sear delicate fish.
Use it on hot popcorn instead of butter.
Add it to smoothies to absorb vitamins.
Use it as a dipping oil for bread with herbs and spices.
Use cold-pressed avocado oil in pasta sauce to add flavor, not butter.
Make an avocado oil mash with avocado and lime to substitute sour cream in dips or over potatoes.
Make an avocado oil pesto with pine nuts, basil, garlic, and parmesan cheese instead of extra virgin olive oil.
Use high-quality cold-pressed avocado oil for salad topping for even more flavor and to help with nutrient absorption.
Drizzle on top of bruschetta to elevate the roasted bread with fresh tomatoes, garlic, and basil.

Healthy swaps

Replace vegetable oil by making a direct one-to-one recipe ingredient swap.
Swap for saturated fat like butter or margarine on toast or when baking to lower saturated fat consumption.
Use as a finishing oil with cold-press avocado oil on quinoa or pasta, like you’d use extra virgin olive oil.

Non-culinary uses

Use as a direct moisturizer that locks in moisture when applied to the dry or chapped area.
Use as a conditioning hair mask that moisturizes hair and reduces breakage.
Use as a leave-in conditioner when applied in small amounts to the ends of damp hair. It smooths frizz and leaves hair shiny.
Use as a scalp massage to end dryness and decrease dandruff.
Use as a soothing skin oil for conditions like eczema or other irritation.
Use to heal wounds when applied to minor skin irritations.
Use as a gentle, natural makeup remover.
Use as a possible soothing and calming oil for sunburn.
Use as a facial serum because of its antioxidant and hydrating benefits.
Use as a body oil when applied by the tablespoon to a bath or applied to skin after a shower.

Avocado oil may be new, but it is a high-performing, time-tested, and research-proven contender, much like extra virgin olive oil. It’s showing it can be just as good, if not better, against golden oldies like vegetable oil and canola oil. It’s outperforming butter and shortening on the health front. It also has the same results in baking or when cooking eggs, chicken, or fish.

Changing to something new in your diet can be a challenging process, but after your next labs to check your cholesterol, you’ll love the results of your levels. You’ll fall in love with the subtle flavor when it’s incorporated into some of your favorite dishes. Additionally, you won’t notice the difference in taste when avocado oil is swapped in for on-the-way-out, much less healthy alternatives.

Try it. But be careful. Use avocado oil in moderation because it’s rich in calories like the delicious avocado from which it originates. In this situation, too much of a good thing can occur if you achieve heart-healthy cholesterol levels but notice a slight increase in your weight.

By April McQueen | Published November 4, 2025