The popularity of avocado oil has increased recently as more individuals become aware of the advantages of including healthy fat sources in their diets. Avocado oil has a number of potential health benefits. It is a good source of fatty acids, which are known to promote and shield heart health. Carotenoids and vitamin E are two more anti-inflammatory and antioxidant components found in avocado oil.  In addition to being nutrient-dense, avocado oil can be utilized in a variety of ways to make delectable, heart-healthy meals and is safe to use in high-heat cooking.

Breaking Down the Health Promoting Proportions ~

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Monounsaturated fatty acids (MUFA), a kind of fat molecules that can help decrease LDL cholesterol, are abundant in avocado oil. 71% of monounsaturated fatty acids (MUFA), 13% of polyunsaturated fatty acids (PUFA), and 16% of saturated fatty acids (SFA) are found in avocado oil.  Monounsaturated fat-rich diets have been linked to a number of health advantages, including the prevention of diseases like heart disease. People who consumed MUFAs from plant sources had a considerably lower risk of dying from cancer and heart disease, according to a study that contained data on over 93,000 individuals. 

The same study demonstrated a substantial reduction in the overall risk of mortality when substituting MUFAs and SFAs from animal sources with a similar caloric intake of MUFAs from plant sources.  Additional studies demonstrate a considerable reduction in the risk of heart disease when MUFAs from plant foods are substituted for SFAs, trans fats, or refined carbs.  Additionally, oleic acid, one of the primary fats in avocado oil, may maintain a healthy body weight by controlling energy expenditure and hunger as well as decreasing belly fat.

Of course, a Reliable Vitamin E Source ~

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One nutrient that is essential to the body is vitamin E. It works as a potent antioxidant, shielding cells from oxidative damage that could otherwise result in illness. The nutrient also has a role in other metabolic processes, cellular communication, and immunological function.
Studies reveal that around seven milligrams (mg) or 47% of the Daily Value (DV) of vitamin E can be obtained from a two-tablespoon intake of avocado oil. However, the processing avocado oil undergoes before it is sold in grocery stores can affect its vitamin E content. 

Advice on How to Use Avocado Oil ~ Avocado oil is a multipurpose lipid that works well in baking and cooking.  The smoke point of avocado oil varies with variety. The smoke point of refined avocado oil is 520°F, whereas that of unrefined avocado oil is approximately 482°F. Avocado oil can be utilized for higher-heat cooking techniques like frying due to its high smoke point. Avocado oil that hasn't been refined can also be used to produce dressings and sauces. 
 
Here are some great ways to use avocado oil:

- Whip up homemade marinades and salad dressings with the rich, buttery flavor of avocado oil.
- Drizzle unrefined avocado oil over pastas, roasted vegetables, or grain-based dishes for a delicious finishing touch.
- Cook meats, eggs, seafood, and veggies using avocado oil, which has a high smoke point and works well for sautéing or frying.
- Swap butter for avocado oil in recipes for muffins, breads, and other baked goods for a healthier, plant-based alternative.
- Store your avocado oil properly—it lasts up to 210 days at room temperature. To protect it from light and heat, opt for oils in dark glass or metal containers, and keep them in a cool, dark place to maintain freshness.

‘The real secret to guacamole is that you use exactly the elements that you need, which are cilantro, onion, tomato, and jalapenos. And, of course, avocado." ~Demian Bichir