A fruit-pressed cooking fat rich in stable good fat and vitamin E. Its most dependable benefit is sharply boosting absorption of vegetables' protective nutrients. Replacing butter or seed oils tends to improve cholesterol, most clearly in those who start high. The bigger concern is the marketplace: much retail oil is diluted or already spoiled. (Full Review)
| Marker | Target | Why |
|---|---|---|
| LDL cholesterol | < 100 mg/dL (lower if high cardiovascular risk) | Primary target the oil may lower via fat substitution |
| Apolipoprotein B (apoB) | < 90 mg/dL (< 80 mg/dL if higher risk) | Counts artery-clogging particles; more precise than LDL alone |
| Non-HDL cholesterol | < 130 mg/dL | Captures all cholesterol in artery-damaging particles |
| HDL cholesterol | > 50 mg/dL (women), > 40 mg/dL (men) | Tracks the "good" cholesterol some avocado studies raise |
| Triglycerides | < 100 mg/dL | Sensitive to fat and carbohydrate quality |
| Fasting glucose | 70–90 mg/dL | Screens for metabolic response and insulin resistance |
| HbA1c | < 5.4% | Average blood sugar over ~3 months |
| High-sensitivity C-reactive protein (hs-CRP) | < 1.0 mg/L | Gauges systemic inflammation |
| Waist circumference | < 94 cm (men), < 80 cm (women) | Detects the added-calorie/weight-gain risk early |
Cadence: Recheck lipid and metabolic panel at 8–12 weeks after consistent substitution, then every 6–12 months