By: Marc Lobliner, IFBB Pro

Most people reach for olive oil without thinking twice — but there’s another powerhouse oil you’re probably overlooking. Cold-pressed macadamia nut oil isn’t just delicious; it’s packed with research-backed benefits for heart health, cholesterol, inflammation, skin vitality, and metabolic support. In this article, we’ll break down why macadamia oil might just beat olive oil at its own game — and why quality, cold-pressed sourcing makes all the difference.

1. Heart Health and Cholesterol

• Rich in monounsaturated fats (MUFA): About 80% of macadamia nut oil’s fat is monounsaturated, mainly oleic acid and palmitoleic acid.

• Lowers LDL ("bad") cholesterol: Studies show macadamia oil consumption can significantly reduce LDL levels.

• Raises HDL ("good") cholesterol: It also tends to maintain or even slightly increase HDL levels, which supports better cholesterol balance.

• Improves overall lipid profile: Research has linked macadamia oil to lower total cholesterol, reduced triglycerides, and improved LDL:HDL ratios — critical markers for cardiovascular health.

  • Reference: Griel AE, et al. "Macadamia nut consumption lowers LDL-cholesterol and total cholesterol in hypercholesterolemic men and women." Journal of Nutrition, 2008.

2. Anti-Inflammatory Effects

• Rich in omega-7 fatty acid (palmitoleic acid): A rare anti-inflammatory fatty acid that can lower C-reactive protein (CRP) levels, a marker of systemic inflammation.

• Antioxidant power: Contains phytosterols and tocotrienols (advanced forms of vitamin E) that protect against oxidative stress and inflammation, major contributors to heart disease and aging.

3. Metabolic Health

• Supports insulin sensitivity: Some animal studies suggest that the MUFAs and omega-7s in macadamia oil can improve insulin response and glucose metabolism.

• May aid in weight management: The satiety provided by high-quality fats like those in macadamia oil helps regulate appetite and support fat loss programs when used mindfully.

4. Skin and Joint Health

• Skin hydration and repair: Palmitoleic acid is a major component of skin sebum; applying or consuming macadamia oil supports healthy, elastic skin.

• Anti-aging properties: Antioxidants and healthy fats slow skin aging by protecting against oxidative damage.

• Joint health: Anti-inflammatory properties may indirectly support healthier joints by reducing inflammation-driven joint discomfort.

🥶 Why It MUST Be Cold-Pressed

• Preserves heat-sensitive nutrients: Cold pressing maintains higher levels of omega-7s, vitamin E (especially tocotrienols), and plant sterols, which are otherwise degraded by heat.

• Prevents oxidation: Heat can cause oils to oxidize during extraction, producing harmful compounds that damage cells and arteries. Cold-pressed oil minimizes this risk.

• Retains flavor and purity: Cold-pressed macadamia oil has a naturally mild, buttery flavor — unlike refined oils, which often taste bland or chemically processed.

• Maintains structural integrity: The delicate monounsaturated fats stay intact, delivering full biological benefits when consumed.

👉 Bottom line: If it's not cold-pressed, you're missing out on most of the real health benefits.

🥑 Macadamia Nut Oil vs Olive Oil

Key Takeaway:

• Both are excellent choices — but macadamia nut oil has superior omega-7 content, better skin and anti-aging benefits, a higher smoke point for cooking, and unique antioxidant protection if it's cold-pressed.

• Olive oil is slightly stronger in polyphenol content, making it slightly better for very high-antioxidant diets like Mediterranean plans.

⚡ Summary: Why You Should Use Cold-Pressed Macadamia Nut Oil

• Lowers LDL cholesterol

• Raises HDL cholesterol

• Reduces inflammation

• Supports insulin sensitivity

• Improves skin, joints, and heart health

• Safer for cooking at moderate-high heats

• Taste is ultra mild, making it versatile for dressings, sautés, and baking

BUT: Only if it’s cold-pressed — otherwise, you lose all these advantages.