A growing number of cardiologists say both avocado oil and olive oil are heart-healthy choices, but olive oil still carries the stronger evidence base; avocado oil is a promising alternative, especially for high‑heat Thai cooking, though larger human trials and better quality standards are needed. Recent reporting and reviews summarising cardiologists’ views note that both oils are rich in monounsaturated fats and antioxidants, but long-term cardiovascular outcome data favour olive oil—largely through evidence from Mediterranean‑diet trials—while avocado oil scores points for its neutral flavour and very high smoke point (EatingWell feature; systematic review of avocado oil; PREDIMED trial, NEJM).
Cardiovascular disease is a major public‑health concern in Thailand, so clarity about everyday cooking oils matters. Heart disease and stroke remain leading causes of death here; Thailand recorded tens of thousands of cardiovascular deaths in recent years, and noncommunicable diseases account for the bulk of premature mortality in the country (World Heart Observatory — Thailand; WHO country data — Thailand). That context makes practical, evidence‑based guidance on dietary fats relevant to Thai families, caregivers and clinicians trying to reduce blood‑pressure, cholesterol and diabetes risks at the household level.
Both oils share the same core advantage for heart health: a high proportion of monounsaturated fatty acids (MUFAs), especially oleic acid, which improves blood lipids when substituted for saturated fats. Cardiologists quoted in recent reporting note that MUFA‑rich oils tend to lower low‑density lipoprotein (LDL, “bad”) cholesterol and can modestly raise high‑density lipoprotein (HDL, “good”) cholesterol—effects that translate into lower cardiovascular risk when part of an overall healthy dietary pattern (EatingWell feature; avocado oil review). Where the oils differ is in the depth of clinical evidence, minor antioxidant profiles and practical kitchen use.
The strongest human evidence supports extra‑virgin olive oil as a cardiovascular protective food. Large, well‑designed trials of Mediterranean‑style diets—most notably the PREDIMED trial—found that a Mediterranean diet supplemented with extra‑virgin olive oil reduced major cardiovascular events compared with low‑fat advice, and multiple cohort studies link higher olive‑oil intake to lower heart‑disease and mortality risk (PREDIMED re‑publication, NEJM; olive oil and CVD meta‑analysis). Those benefits are attributed not only to MUFA content but also to olive oil’s polyphenol antioxidants—phenol alcohols, secoiridoids and flavones—that reduce inflammation and oxidative stress, two central drivers of atherosclerosis (EatingWell feature).
By comparison, research on avocado oil is catching up but remains smaller and shorter‑term. Laboratory and animal studies document antioxidant and anti‑inflammatory compounds (tocopherols, phytosterols, carotenoids) and suggest beneficial effects on lipid profiles, blood pressure and oxidative stress markers. A small human trial found that replacing butter with avocado oil in an otherwise high‑fat meal improved post‑meal metabolic responses—lowering LDL and triglyceride spikes and markers of inflammation—while other modest human and animal studies point to potential blood‑pressure and lipid benefits (Journal of Functional Foods study, 2017; avocado oil review). Importantly, cardiologists quoted in the recent feature emphasise that those preliminary human studies are encouraging but too small to change the central recommendation: choose unsaturated fats instead of saturated fats, and prefer oils with established evidence when possible (EatingWell feature).
Practical differences that matter in Thai cooking are clear. Avocado oil has a very high smoke point—around 480°F (280°C) for refined avocado oil—making it more resistant to heat degradation and therefore appealing for high‑temperature methods such as deep‑frying and wok stir‑frying common in Thai cuisine. High smoke point reduces the chance of producing heat‑damaged lipids and harmful oxidation products while cooking at high temperatures (EatingWell feature; avocado oil review). Extra‑virgin olive oil, particularly high‑polyphenol varieties, is best used at low to moderate temperatures, in dressings, drizzles and gentle sautés where its flavour and antioxidant content are preserved. Cardiologists interviewed in the EatingWell piece recommended using cold‑pressed, unrefined oils for maximum nutrient retention when the culinary application allows (EatingWell feature).
Quality and regulation are a shared concern. Avocado oil currently lacks international standardisation comparable to olive‑oil grading (for example, the Codex/International Olive Council definitions for extra virgin). Scientific reviews stress variability in avocado‑oil composition by cultivar, origin and extraction method, and highlight risks of adulteration and inconsistent labelling in some markets (avocado oil review). For consumers this means buying from reputable brands, checking for cold‑pressed or extra‑virgin claims, and favouring suppliers that provide traceability or laboratory analysis.
What do experts say in plain language? Reporting that collated cardiologist opinions included advice that olive oil has a longer track record in clinical research. One cardiologist explained that olive oil is “extensively studied” and likely contributes to the cardiovascular benefits seen in Mediterranean‑diet trials, while another highlighted avocado oil’s advantage for very high‑heat cooking and its useful antioxidant profile (EatingWell feature). Those quotes reflect a practical takeaway rather than an absolute ranking: both oils are far preferable to butter, lard or tropical saturated fats when the goal is heart protection.
For Thailand, the local implications are immediate. Thai diets often include frying and high‑heat cooking, so swapping saturated fats like lard or palm oil (used in some traditional recipes and snacks) for avocado oil or other unsaturated oils can lower exposure to harmful fats and oxidation products. At the same time, many classic Thai dishes and salads benefit from the flavour of extra‑virgin olive oil or a blend of olive oil with a neutral oil for dressings and dipping sauces. Public‑health messaging in the Thai context should therefore emphasise two linked points: reduce saturated fat intake and choose an oil that fits the cooking method—avocado oil for high heat, extra‑virgin olive oil for raw or low‑heat uses—while remaining mindful of calories (WHO country data — Thailand; World Heart Observatory — Thailand).
Historical and cultural considerations shape how Thai families can adopt these recommendations. Thai food culture values communal meals, fresh herbs, and bold flavours; oils are often a background ingredient rather than the star. Buddhist and family‑centred values that prioritise caring for elders, grandparents and parents make heart‑healthy swaps especially meaningful: a single household changing frying fats can protect multiple generations. At the same time, affordability and availability matter. Olive oil remains a staple in many global kitchens because of evidence and tradition, but avocado oil is still a niche product in many Asian markets and can be more expensive; consumers should weigh cost against intended use—buy smaller bottles of higher‑quality extra‑virgin olive oil for dressings and use neutral, heat‑stable oils for everyday high‑temperature cooking if avocado oil is not affordable or available.
Looking ahead, two developments are likely and important for Thai health policy and consumers. First, more large, well‑controlled human trials are needed to establish whether avocado oil produces the same long‑term reductions in heart attacks, strokes and mortality that olive‑oil‑rich Mediterranean diets have shown. Current human trials are small and short‑term; animal studies and laboratory analyses are promising but cannot replace outcomes research (Journal of Functional Foods study, 2017; avocado oil review). Second, better standards and testing for avocado‑oil authenticity and quality—similar to olive‑oil regulations—would protect consumers and help clinicians recommend trustworthy products. Researchers and regulators should prioritise standardised grading, adulteration testing and transparent labelling so that health recommendations rest on reliable food‑supply information (avocado oil review).
What should Thai readers do now? Practical, actionable steps that align with cardiologists’ current advice include: replace butter, lard and other high‑saturated‑fat cooking fats with oils rich in unsaturated fats; use extra‑virgin olive oil (cold‑pressed) for salads, dips and low‑heat cooking to capture polyphenols and flavour; prefer avocado oil or refined high‑MUFA oils for high‑heat stir‑frying and deep‑frying because of thermal stability; be mindful of portions—oils are calorie dense, so use measuring spoons rather than free pouring; read labels and buy oils from reputable suppliers, and if you have existing heart disease, high cholesterol or blood‑pressure issues, discuss dietary fat changes with your clinician or a registered dietitian to fit them into your overall treatment plan (EatingWell feature; avocado oil review; PREDIMED trial).
In short, Thai families do not have to choose one “winner” between avocado and olive oil to protect heart health. Both are large steps forward when they replace saturated fats and ultra‑processed sources of trans fats. Olive oil brings the weight of long‑term clinical evidence and beneficial polyphenols, while avocado oil offers technical advantages for very hot cooking and a similar fatty‑acid profile. The most important choices remain substitution (unsaturated for saturated), portion control, and using the right oil for the right cooking method—choices that fit naturally with Thai foodways and family care priorities.
Sources: cardiologists and nutrition specialists summarised in the EatingWell feature on avocado oil vs olive oil (EatingWell article); systematic review of avocado oil covering composition, extraction, biological effects and research gaps (Avocado oil: Characteristics, Properties, and Applications — PMC); small human trial on Hass avocado oil improving postprandial markers (Journal of Functional Foods, 2017 abstract); large Mediterranean‑diet evidence supporting extra‑virgin olive oil and reduced cardiovascular events (PREDIMED trial, NEJM); cohort and meta‑analytic evidence linking olive oil to lower CVD and mortality (olive oil and CVD, PubMed record); Thailand cardiovascular disease burden and policy context (World Heart Observatory — Thailand; WHO country data — Thailand).