What Happens to Your Cholesterol When You Use Avocado Oil

It’s been several years since I made the switch from olive oil to avocado oil. I prefer the higher heat tolerance of avocado oil, which allows me to sear meat without burning the oil. And clearly, I’m not alone. Avocado oil has gained in popularity, quickly becoming a pantry staple, especially among health-conscious consumers.

When I was diagnosed with high cholesterol, I wanted to do everything I could to get my cholesterol down. So, I talked to a cardiologist and a registered dietitian about my choice of oils. Both agreed—when used wisely, my favorite avocado oil can support heart health in more ways than one. Read on to find out how.

How Avocado Oil May Benefit Your Cholesterol Levels

It’s High in Monounsaturated Fats

Avocado oil is rich in monounsaturated fats, known for their heart-health benefits. “Monounsaturated fatty acids can help us lower our cholesterol,” says Benjamin Sizemore, M.D., RD, a registered dietitian specializing in heart health, “and [avocado oil] is also low in the saturated fatty acids, which can be bad for our heart and raise our cholesterol and blood lipid levels.” 

Monounsaturated fat accounts for nearly 70% of the fat in avocado oil. According to the American Heart Association, monounsaturated fats are a better choice than saturated or trans fats.

B. Keith Ellis, M.D., a cardiologist, explains that while the majority of saturated fats come from animal products, unsaturated fats are generally made from plants (fatty fish is an exception). He adds that avocado oil also contains polyunsaturated fat, though only a moderate amount.

It Contains Antioxidants

Chronic inflammation is a culprit in many chronic diseases, including heart disease. And since high cholesterol is a risk factor for heart disease, it makes sense that there could be a link between inflammation and cholesterol.

Consuming foods with antioxidant properties is one way to help combat inflammation—and avocado oil contains a wide variety of the inflammation-busting compounds. For example, one 2025 review notes that avocado oil contains a diverse array of antioxidants, including oleic acid, phytosterols, chlorophylls, xanthones, xanthines, and carotenoids. 

It May Lower LDL cholesterol

LDL—low-density lipoprotein—is referred to as “bad” cholesterol because it’s the type of cholesterol that tends to clog arteries, leading to heart disease and events like heart attacks and stroke. 

“Avocado oil can reduce the LDL and help to prevent the formation of plaque and calcium in the arteries and help prevent the complications of that,” says Ellis. 

There is also some evidence that avocado oil may increase HDL (“good” cholesterol), though the evidence is weak and more research needs to be done.

How It Compares to Other Oils

• Olive Oil: Similar benefits; avocado oil has a milder taste and higher heat tolerance.
• Coconut Oil: Higher in saturated fat, which may increase LDL; sweeter, less neutral flavor than avocado oil
• Canola Oil: Includes beneficial polyunsaturated fats; less expensive than avocado oil, but more controversial due to its production process
• Safflower Oil: Mild, nutty flavor; contains both monounsaturated and polyunsaturated fats

4 Ways to Cook with Avocado Oil

• Make your own dressing. Though there are some delicious avocado-oil dressings on the market, there’s nothing quite like making your own fresh vinaigrette. Sizemore touts avocado oil’s neutral flavor, noting that it’s more subtle than olive oil. This makes it a versatile oil that allows the other ingredients to take center stage.
• Bake with it. If you’re looking for a replacement for butter or shortening in some recipes, you could try avocado oil. “Usually about three-fourths of a tablespoon of avocado oil will substitute for one tablespoon of butter,” says Sizemore. While this might not work for, say, a pie crust that we expect to be flaky, it works great with cakey types of baked goods, like brownies. 
• Marinate a protein: Adding high-impact ingredients like herbs and vinegars to avocado oil as a marinade is a healthy way to infuse flavor into your favorite proteins, including steak, chicken, tofu and fish.
• Sear your favorite meat or fish. Ellis says that his own diet mostly consists of salads and fish, particularly fleshy fish such as salmon, seabass and redfish. One thing they all have in common is that they’re delicious when they have a nice, hard sear. But as Sizemore explains, burning an oil with a lower smoke point, such as olive oil, could be inflammatory. Avoid that by using avocado oil instead.

Our Expert Take

It turns out that I was already on the right track towards better future heart health thanks to my devoted use of avocado oil. One area I could improve on, according to Sizemore, is consuming saturated fats a little less often, since regularly using butter and other foods high in saturated fat may reduce avocado oil’s benefits on cholesterol. 

My culinary plans now include buying more avocado oil and less of the fats that come from animals. Using avocado oil instead of saturated fats may help improve cholesterol and support heart health. And fortunately, it’s a versatile, easy upgrade for everyday cooking. It’s important to note that avocado oil isn’t healthier than olive oil, and that they have similar properties and health benefits. I just prefer the milder flavor and cooking versatility of avocado oil, and maybe you will, too.