Does Avocado Oil Reduce Triglycerides? What the Research Says

November 23, 2025 •

4 min read

According to a 2016 meta-analysis, diets where saturated fats were replaced with avocado consumption significantly reduced triglyceride levels in healthy adults. This promising research suggests that the high concentration of monounsaturated fats in avocado oil may play a beneficial role in managing blood lipids, which are fats found in your bloodstream.

Quick Summary

Avocado oil, rich in monounsaturated fats, can help lower triglycerides and improve your lipid profile when used to replace less-healthy saturated fats in your diet. Current research, though still developing, points to its potential heart-health benefits. A high smoke point also makes it a versatile and healthy cooking choice.

Key Points

Monounsaturated Fat Source: Avocado oil is rich in heart-healthy monounsaturated fats, particularly oleic acid, which benefits your lipid profile.
Supports Triglyceride Reduction: Studies suggest that substituting saturated fats with avocado oil can help lower blood triglyceride levels.
Improves Cholesterol: The monounsaturated fats in avocado oil also contribute to reducing 'bad' LDL cholesterol and can help raise 'good' HDL cholesterol.
Effective as a Substitute: The most notable benefits occur when avocado oil replaces less healthy fats, rather than just being added to the existing diet.
Versatile for Cooking: With a high smoke point, avocado oil is a stable and healthy option for various cooking methods, including high-heat applications like frying.
Complementary to Lifestyle: To maximize benefits, use avocado oil as part of a holistic, healthy lifestyle that includes regular exercise and limiting sugar intake.

The Science Behind Avocado Oil and Triglycerides

Triglycerides are a type of fat found in your blood. Your body stores excess calories as triglycerides for energy later, but high levels can increase your risk of heart disease. Fortunately, the type of fat you consume can significantly impact your triglyceride levels. Avocado oil's potential lies in its high content of monounsaturated fatty acids (MUFAs), primarily oleic acid. MUFAs are considered 'healthy' fats because they can help lower low-density lipoprotein (LDL), or 'bad' cholesterol, and raise high-density lipoprotein (HDL), or 'good' cholesterol.

How Monounsaturated Fats Impact Blood Lipids

When MUFAs are consumed in place of saturated fats or refined carbohydrates, they can have a positive effect on blood lipid profiles. For instance, a 2016 meta-analysis showed that when people replaced saturated fats with avocados, they saw significant decreases in total cholesterol, LDL cholesterol, and triglycerides. The benefit is most pronounced when the healthier fat (avocado oil) is substituted for less healthy options, rather than simply added on top of an already high-fat diet. The proposed mechanism suggests that avocados, and by extension their oil, may enhance the breakdown of triglyceride-rich lipoproteins and inhibit VLDL secretion from the liver.

What the Studies Show: From Whole Avocado to Oil

While much of the research examines whole avocado consumption, the benefits are often attributed to its rich monounsaturated fat content, which is also concentrated in the oil. Small studies have found that avocado oil can help reduce LDL and total cholesterol levels in overweight individuals when replacing butter. Animal studies have also demonstrated avocado oil's ability to lower triglycerides and LDL cholesterol, with similar effects to olive oil. However, some meta-analyses have found inconsistent effects on triglycerides when looking at avocado consumption broadly, highlighting the need for more large-scale human clinical trials specifically on avocado oil.

Avocado Oil vs. Other Heart-Healthy Fats

When choosing a healthy cooking oil, consumers often compare avocado oil and olive oil, both staples in heart-healthy diets like the Mediterranean diet. While both are excellent sources of MUFAs, they have distinct properties that make them suitable for different culinary applications.

Comparison of Avocado Oil and Olive Oil


Feature	Avocado Oil	Olive Oil
Primary Fat Type	High in monounsaturated fats (oleic acid)	High in monounsaturated fats (oleic acid)
Smoke Point	Very high (approx. 520°F or 271°C)	Medium to high, varies by grade (e.g., extra virgin lower than refined)
Research History	Relatively new but growing evidence for heart health	Extensive and long-standing research supporting cardiovascular benefits
Flavor Profile	Mild and buttery, blends well into dishes	Robust and peppery (extra virgin) or mild (refined)
Best Uses	High-heat cooking (searing, frying), baking	Dressings, finishing, sautéing

How to Incorporate Avocado Oil into a Heart-Healthy Diet

Using avocado oil effectively means making intentional substitutions to boost your intake of MUFAs and displace less healthy fats. Here are some simple ways to incorporate it into your cooking:

High-Heat Cooking: Its high smoke point makes it ideal for frying, grilling, or roasting vegetables and proteins without breaking down.
Salad Dressings: Use avocado oil as the base for homemade salad dressings. Its mild flavor won't overpower other ingredients.
Baking: Replace butter or other oils in baking recipes with avocado oil for a healthier fat source.
Dips and Spreads: Blend it into homemade mayonnaise, sauces, or dips like hummus for a creamy texture and nutritional boost.
Finishing Oil: Drizzle a little over finished dishes, such as soups or pasta, for a subtle flavor and added nutrition.

Beyond Avocado Oil: Holistic Strategies to Reduce Triglycerides

For high triglycerides, focusing on a single food item isn't enough. A comprehensive approach involving diet and lifestyle changes is crucial..

Exercise Regularly: Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week.
Limit Sugar and Refined Carbohydrates: Excess carbs and sugar can be converted into triglycerides and stored as fat.
Choose Healthy Fats: Prioritize unsaturated fats from sources like avocado oil, olive oil, nuts, and fatty fish high in omega-3s, such as salmon and mackerel.
Lose Excess Weight: Shedding even a modest amount of body weight can have a lasting impact on triglyceride levels.
Reduce Alcohol Intake: Alcohol is high in calories and sugar and can raise triglyceride levels significantly.
Increase Fiber: Foods rich in fiber, like whole grains and legumes, can help decrease the absorption of fats and sugars.

Conclusion: Making an Informed Choice

Does avocado oil reduce triglycerides? The available evidence suggests it can, especially when used to replace saturated fats in your diet, thanks to its high monounsaturated fat content. While research specifically on avocado oil is still emerging compared to its more-studied counterparts like olive oil, its documented effects on improving lipid profiles and its versatility in the kitchen make it a solid choice for a heart-healthy diet. For the greatest impact, incorporate avocado oil as part of a broader lifestyle strategy that includes regular exercise and a diet rich in fruits, vegetables, and whole grains. For more information on dietary guidelines, consult the National Lipid Association's resources.

Frequently Asked Questions

Avocado oil is high in monounsaturated fats (MUFAs), like oleic acid. When you replace saturated fats in your diet with these healthier MUFAs, it can help enhance the breakdown of triglyceride-rich lipoproteins and inhibit their production in the liver.

Both avocado oil and olive oil are rich in heart-healthy monounsaturated fats and have documented benefits for lipid profiles. Olive oil has a longer history of extensive research, but avocado oil has similar nutritional properties. The best choice depends on your cooking method, as avocado oil has a higher smoke point.

For the best results in managing triglycerides, you should use avocado oil as a replacement for less healthy fats, such as butter or other saturated fats. Simply adding it to your diet without making other changes is less effective.

There is no official recommended daily intake specifically for avocado oil. As with any oil, it is calorie-dense, so moderation is key. Using a couple of tablespoons per day to replace other unhealthy fats is a common practice.

Yes, diet and lifestyle are crucial. Other key strategies include regular exercise, limiting sugar and refined carbs, reducing alcohol intake, and maintaining a healthy weight.

Yes. Beyond potentially lowering triglycerides, avocado oil's monounsaturated fats and antioxidants have been linked to reducing LDL ('bad') cholesterol and supporting healthy blood pressure levels.

Extra virgin avocado oil, which is less processed, retains more of its natural antioxidants and other beneficial compounds compared to refined versions. For maximum health benefits, especially in uncooked applications like dressings, extra virgin is generally preferred.