Are you looking to make your own avocado oil mayonnaise? You’ve come to the right spot. This avocado oil mayonnaise not only tastes great, but is heart healthy too.
Many people shy away from mayo due to its fat content, but the reality is that it’s not the amount of fat we need to worry about—it’s the type of fat that makes the difference (1).
When it comes to cholesterol, we want to avoid saturated and trans fats, commonly found in cheaper oils and processed products. Instead, opting for mayonnaise made with healthy fats like extra virgin olive oil, or substitutions for olive oil, like avocado oil.
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Top Takeaways:
- The type of fat in your mayonnaise matters more than the total fat content. Look for mayonnaise made with heart-healthy unsaturated fats, such as avocado oil.
- You can make your own avocado oil mayonnaise at home, using simple, wholesome ingredients that keep your meals both flavorful and heart-healthy.
Why Avocado Oil?
Avocado oil is rich in monounsaturated fats, which can help lower LDL cholesterol (the “bad” kind) while maintaining HDL cholesterol (the “good” kind). It also contains antioxidants and anti-inflammatory properties that are beneficial for heart health.
Studies suggest that replacing saturated fats, like butter, with unsaturated fats such as avocado oil can lead to lower cholesterol levels and reduced inflammation (2).
Avocado oil’s nutritional benefits, coupled with its light, creamy texture, make it a great choice for homemade mayonnaise.
The other thing I love about avocado oil is that it has one of the highest smoke points among cooking oils, at approximately 520°F. This makes it an excellent choice for high-heat cooking methods such as grilling, roasting, and sautéing. Using oils with lower smoke points can lead to the production of harmful compounds, but avocado oil remains stable under high heat, maintaining its nutritional properties.
It’s also rich in antioxidants, particularly vitamin E, which can help protect your cells from oxidative stress.
Antioxidants play a crucial role in reducing inflammation, protecting against chronic diseases like heart disease, and supporting skin health. Vitamin E in particular helps protect LDL cholesterol from oxidation, which is a key step in the prevention of atherosclerosis.
Avocado oil’s nutritional benefits, coupled with its light, creamy texture, make it a great choice for homemade mayonnaise.
Why Using Avocado Oil Matters for Heart Health
Most store-bought mayonnaises use inexpensive oils, such as soybean or sunflower oil, which are high in omega-6 fatty acids. These can promote inflammation when consumed in excess, leading to health issues like atherosclerosis.
In contrast, using avocado oil in mayonnaise provides monounsaturated fats that may reduce LDL cholesterol, lowering the risk of heart disease.
Ingredients in Avocado Oil Mayonnaise
Avocado oil – has a mild, buttery, and slightly nutty flavor, making it a versatile ingredient in cooking
Egg – yes, you can eat eggs on a heart healthy diet (3).
Dijon mustard, Lemon juice and salt – for flavor
How To Make Avocado Oil Mayonnaise
It’s as easy as 1-2-3!
- Blend the base: In a food processor, combine the egg, mustard, lemon juice, and salt. Blend until smooth.
- Slowly add oil: While blending, slowly drizzle in the avocado oil until it emulsifies into a thick, creamy consistency.
- Taste and adjust: Adjust seasoning to taste, and enjoy your fresh, heart-healthy mayo!
Don’t Have Time to Make Your Own? Try These Store-Bought Options
Here are three great avocado oil mayonnaise options that are heart-healthy and easy to find:
1. Primal Kitchen Avocado Oil Mayonnaise
- Serving Size: 1 Tbsp (14 g)
- Calories: 100
- Total Fat: 12 g
- Saturated Fat: 1.5 g
- Cholesterol: 10 mg
- Sodium: 125 mg
- Carbohydrates: 0 g
- Protein: 0 g
- Ingredients: Avocado Oil, Organic Cage-Free Eggs, Organic Vinegar, Sea Salt, Organic Rosemary Extract
2. Chosen Foods Avocado Oil Mayo
- Serving Size: 1 Tbsp (14 g)
- Calories: 90
- Total Fat: 10 g
- Saturated Fat: 1 g
- Cholesterol: 5 mg
- Sodium: 70 mg
- Carbohydrates: 0 g
- Protein: 0 g
- Ingredients: Avocado Oil, Cage-Free Eggs, Egg Yolks, Distilled Vinegar, Sea Salt, Mustard Oil, Rosemary Extract
Epicure Better Than Mayo (Prepared)
- Serving Size: 1 Tbsp (14 g)
- Calories: 90
- Total Fat: 10 g
- Saturated Fat: 0.5 g
- Cholesterol: 0 mg
- Sodium: 65 mg
- Carbohydrates: 0 g
- Protein: 0 g
- Ingredients: Linseed flour, organic cane sugar, sea salt, carrot fiber. When prepared, oil and apple cider vinegar are added.
Nutrition Comparison Chart
| Brand | Serving Size | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium | Carbohydrates | Protein |
| Primal Kitchen | 1 Tbsp (14g) | 100 | 12g | 1.5g | 10 mg | 125 mg | 0g | 0g |
| Chosen Foods | 1 Tbsp (14g) | 90 | 10g | 1g | 5 mg | 70 mg | 0g | 0g |
| Epicure Better Than Mayo | 1 Tbsp (14g) | 90 | 10g | 0.5g | 0 mg | 65 mg | 0g | 0g |
Other Mayonnaise Articles You May Be Interested In
Low Sodium Mayonnaise Review (With Recipe)
Best Mayonnaise For High Cholesterol: A Guide
Final Thoughts
Avocado oil mayonnaise is a heart-healthy alternative to traditional mayo, offering the creamy texture you love without the harmful fats. Whether you’re looking to reduce cholesterol or simply make healthier choices, this is a simple swap that can make a big impact.
Avocado Oil Mayonnaise
Equipment
- 1 Food Processor
Ingredients
- 1 cup avocado oil
- 1 egg
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1/4 tsp salt
Instructions
- In a food processor, combine the egg, mustard, lemon juice, and salt. Blend until smooth.
- While blending, slowly drizzle in the avocado oil until it emulsifies into a thick, creamy consistency.
- Adjust seasoning to taste, and enjoy your fresh, heart-healthy mayo.