- Both olive oil and avocado oil are rich in heart-healthy monounsaturated fats.
- Avocado oil is great for high-heat cooking and blends well into dishes.
- Olive oil has the most research supporting its heart-health benefits.
Olive oil has long been a go-to for heart-healthy cooking, but avocado oil is quickly rising in popularity for its versatility and nutritional benefits. So which one is better for your heart—or does it make a difference? We asked cardiologists to weigh in.
Benefits of Avocado Oil for Heart Health
Once known as a niche ingredient favored by avid cooks, avocado oil has steadily gained mainstream popularity. Its neutral flavor and high smoke point make it a standout for cooking, but its potential heart-health benefits really set it apart. Here’s a look at what it can offer for your cardiovascular health.
It May Lower Cholesterol Levels
Avocado oil contains a mixture of beneficial fats, with a high proportion being monounsaturated fats. Consuming these fats is linked with better cholesterol management. “Oils high in monounsaturated fats help reduce LDL (‘bad’) cholesterol and raise HDL (‘good’) cholesterol,” explains Rohit Vuppuluri, D.O., an interventional cardiologist at Chicago Heart and Vascular Specialists.
Both human and animal studies suggest that avocado oil may help lower LDL cholesterol and increase HDL cholesterol. For example, a small 2017 study found that replacing butter with avocado oil reduced LDL and total cholesterol levels in 13 overweight individuals. However, larger human studies are still needed to confirm these effects.
It Contains Heart-Healthy Antioxidants
Avocado oil is rich in plant compounds that act as antioxidants—like tocopherols, phytosterols and carotenoids—which can support heart health. These compounds work by neutralizing free radicals, the unstable compounds that cause oxidative stress and inflammation in the body. Vuppuluri explains that chronic inflammation is a major risk factor for cardiovascular disease, so taming it via diet is a heart-healthy choice.
Another benefit of using avocado oil is its high smoke point, which helps minimize the formation of free radicals during cooking. “Avocado oil is known to be the most resistant to high-heat cooking,” says Khashayar Hematpour, M.D., a cardiologist with Memorial Hermann and UTHealth Houston. “As anyone who’s been in the kitchen knows, some oils, like butter, burn quickly and darken, which means they’ve produced harmful compounds.” Avocado oil, on the other hand, can be heated to around 480°F (280°C) before it begins to break down, making it an excellent option for high-heat cooking.
It May Lower Blood Pressure
Avocado oil’s inflammation-fighting properties may also support healthy blood pressure. “[Avocado oil’s] anti-inflammatory effects and antioxidant compounds help relax blood vessels and improve blood flow,” says Vuppuluri. For now, most of the evidence comes from animal studies, so more human studies are needed. That said, a 2022 study found that women who ate more avocados—not avocado oil specifically—had a significantly lower risk of developing hypertension. In fact, those who ate five servings per week (half an avocado per serving) reduced their risk of high blood pressure by 17%. Although more research is needed, these benefits might also apply to avocado oil.
Benefits of Olive Oil for Heart Health
Olive oil has long been celebrated for its versatility and heart-supporting nutrients. Here’s what we know about this classic cooking oil.
It’s Rich in Antioxidants
Like avocado oil, olive oil is packed with antioxidants—though the specific types vary. Olive oil contains a variety of polyphenolic compounds, including phenol alcohols and acids, secoiridoids, lignans and flavones. According to Hematpour, these heart-healthy compounds neutralize free radicals, helping to keep inflammation in check. In fact, numerous studies have linked greater olive oil consumption with lower levels of inflammatory markers.
It Supports Healthy Cholesterol and Blood Lipids
While research on avocado oil is still in its early stages, olive oil has a much lengthier track record of improving cholesterol levels in people. This comes down to their healthy monounsaturated fats, says Hematpour. Studies have found modest increases in HDL cholesterol and reductions in LDL cholesterol and triglycerides with olive oil consumption—particularly when it’s used instead of butter.,
It May Support Healthy Blood Pressure
Adding to its list of heart-healthy benefits, olive oil may also support healthy blood pressure. According to a 2020 review, both experimental and human studies suggest that this flavorful fat has antihypertensive effects—thanks to its high oleic acid content and antioxidant-rich polyphenols. “On top of that, if you consume a diet that has a higher proportion of unsaturated fats, that means you’re consuming less saturated fat, which is the harmful kind that can increase blood pressure,” says Hematpour.
The Final Verdict
While both avocado and olive oil are great choices for heart health, the cardiologists we spoke with recommend olive oil for its longer track record in research. “Olive oil has been extensively studied and has strong evidence that it is heart-healthy,” Vuppuluri says. He adds that these benefits are especially clear in the context of the Mediterranean diet, where olive oil is a staple and likely plays a role in its cardiovascular benefits.
However, remember that quality counts. The olives used and their method of processing can alter the nutrition of olive oil, Vuppuluri says. “Cold-pressed, unrefined olive oil is best to preserve the full nutritional and heart-healthy benefit.” It’s especially great when used on salads or with moderate-heat cooking like sautéing or baking.
Your choice may also depend on how you plan to use the oil and your taste preferences. Olive oil’s bold, robust flavor livens up dishes like roasted veggies and meat marinades. Avocado oil has a lighter taste, meaning it blends well into dips, dressings and baked goods—and it’s better for high-heat cooking methods like frying.
Our Expert Take
Although olive oil has more research behind it, both olive and avocado oils can be heart-smart additions to your daily meals. Thanks to their similar nutritional properties and rich antioxidant content, they may help improve cholesterol levels, lower blood pressure and reduce inflammation. Meanwhile, their unique flavors lend themselves well to different culinary preparations. If you have the pantry space, why not try both?
