Best avocado oil for cooking: 7 top choices for a healthy diet

Do you often rely on the salesperson’s recommendations while grocery shopping? If so, it is time to start making more informed decisions, especially when it comes to essentials like cooking oils. Most commonly used oils contain high saturated or trans fats that can affect your health. To protect your heart and overall health, choosing avocado oil for cooking may be a good option. This best cooking oil is renowned for its health benefits and versatility in the kitchen. Rich in monounsaturated fats, antioxidants and anti-inflammatory properties, it can lower bad cholesterol levels, protect the cells from oxidative damage, reduce the risk of diabetes and reduce inflammation. With so many choices available, selecting the healthiest option can be overwhelming. So, we have curated a list of the avocado oil brands that you may try!

7 top avocado oils for cooking

The best cooking oils for heart and diabetes may make your meals tastier and healthier. Here is a list of the best avocado oils in India:

1. Black and Green Extra Virgin Cold Press Multipurpose Avocado Cooking Oil Bottle

Black and Green Extra Virgin Cold Press Multipurpose Avocado Cooking Oil may be perfect for all your cooking needs, offering benefits for both health and beauty. Rich in omega-3, 6, and 9, vitamin E, beta-sitosterol, and lutein, this avocado oil for cooking claims to support heart health and nourish the body. It is ethically sourced, 100% organic and free from preservatives or enzymes. This cold-pressed extra virgin avocado oil is suitable for cooking at all temperatures and can be used for baby food, massage, and even as a diaper cream alternative.

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2. Naturow Extra Virgin Avocado Oil

Made from premium Kenyan Hass avocados, Naturow Extra Virgin Avocado Oil claims to offer unmatched quality and health benefits. Its high smoke point makes it perfect for high-heat cooking, frying, and baking, while also being ideal for homemade sauces, dressings, and marinades. This oil is rich in monounsaturated fats and omega-9 fatty acids, which support a healthy lifestyle. Free from additives, it is non-GMO, gluten-free, and 100% natural, ensuring a pure and nutritious cooking oil.

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3. Pure Nutrition Avocado Oil Cooking Spray 200ml

Pure Nutrition’s Organic Avocado Oil Spray makes healthy cooking easy with 10x less oil. Made from 100% natural, organic avocados, this cold-pressed spray promises to offer heart-healthy monounsaturated fats, antioxidants like vitamin E, and other vital nutrients. It is ideal for sautéing, baking, frying, and as a salad dressing, which may promote overall health, boost immune support, and help balance hormones. The spray format ensures effortless application with minimal mess. It may also nourish the skin and hair, providing anti-ageing benefits when used topically.

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4. A For AVOCADO Extra Virgin Cold Pressed Natural Avocado Oil

A For AVOCADO’s extra virgin, cold-pressed avocado oil is a premium cooking oil packed with nutrients. It is naturally rich in monounsaturated fats, omega-3, 6, and 9 fatty acids, vitamin E, and lutein, promoting heart health and cholesterol management. This avocado oil for cooking is cold-pressed to preserve maximum nutrients and flavour. The brand claims that this product is free from additives and preservatives. Ideal for high-heat cooking, frying, baking, and making sauces, it claims to support a healthy lifestyle while offering a rich, smooth taste.

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5. Black & Green Extra Virgin Avocado Oil Cooking Spray

Black & Green’s extra virgin avocado oil cooking spray is a versatile, chemical-free oil perfect for high-heat cooking, baking, and frying with a 300°C smoke point. Rich in omega-3, 6, and 9 fatty acids, vitamin E, and lutein, it is ideal for health-conscious individuals. The spray format allows for easy application and less oil usage, making it a healthier choice for everyday meals. It is also great for beauty routines, providing moisturising benefits for skin and hair.

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6. WOW Cooking Oils Extra Virgin Avocado Oil

WOW’s extra virgin avocado oil is 100% pure, cold-pressed, and organic, making it an excellent choice for high-heat cooking, baking, and skincare. Rich in healthy fats like oleic acid and essential omega-3, 6, and 9 fatty acids, this oil promises to support heart health and lower bad cholesterol. It is also packed with antioxidants and vitamins that contribute to overall wellness, boost the immune system, and promote healthy hair and skin. The brand claims that this product is free from preservatives, which makes it safe to use.

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7. Farm Naturelle – Extra Virgin Avocado Oil

Farm Naturelle’s extra virgin avocado oil is a premium cooking oil, rich in oleic acid, lutein, and antioxidants. It promises to support heart health, improve cholesterol levels, and help with brain functioning and memory. This nutrient-dense oil may also enhance skin health by promoting a natural glow and helps in reducing dark circles. Perfect for high-heat cooking, it may be a healthy addition to your diet and helps with weight management and digestion. It may also support healthy growth in children and boost immunity for overall well-being.

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What are the benefits of avocado oil for cooking?

1. Heart health: The best avocado oil in India is rich in monounsaturated fats, particularly oleic acid. This may help lower bad cholesterol (LDL) and raise good cholesterol (HDL), supporting overall heart health.
2. High smoke point: With a smoke point of up to 520°F (271°C), the best avocado oils are ideal for high-heat cooking methods like frying, grilling, and sautéing without breaking down or releasing harmful compounds.
3. Nutrient-rich: Packed with antioxidants like vitamin E and lutein, the best heart-healthy cooking oil may help to protect cells from oxidative damage and support eye health. According to Biochemistry Research International, avocado oil consumption can control altered metabolic profile illness.
4. Anti-inflammatory: Avocado oil benefits also include protection against inflammation. Its omega-3 fatty acids and antioxidants may reduce inflammation, benefiting both your body and skin.
5. Versatile Usage: Avocado oil’s mild flavour and versatility make it perfect for various dishes, from salads and dressings to baking, while offering a healthier alternative to other cooking oils.

How to choose the best cooking oils?

Choosing the best cooking oil depends on several factors. First, consider the oil’s smoke point, which indicates the temperature at which it starts to break down. Oils with high smoke points, like avocado oil or refined coconut oil, are ideal for high-heat cooking. Next, look for oils rich in healthy fats, such as monounsaturated or polyunsaturated fats, which support heart health. Opt for oils that are minimally processed, like extra virgin olive oil or cold-pressed oils, to preserve nutrients. If you are still not sure how to choose cooking oils for a healthy diet, consult a nutritionist for better guidance.

Frequently Asked Questions (FAQs)

1. Is avocado oil healthier than olive oil?

Both avocado oil and olive oil are a good choice for healthy cooking. According to BMC Medicine Journal, these oils promote heart health and support anti-inflammatory processes. For high-heat cooking, opt for avocado oil as they have a higher smoke point. On the other hand, for moderate-heat cooking, choose olive oil.

2. Is avocado oil good for baking?

Avocado oil is an excellent choice for baking due to its mild flavour and high smoke point. It can replace butter or other oils in recipes, adding a healthier fat option while ensuring that baked goods remain moist and tender.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team. However, their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)