Avocado is a fruit that has gained popularity in recent years due to its potential health benefits. It is a good source of heart-healthy monounsaturated fats, which have been linked to a reduced risk of heart disease, several vitamins and minerals, including vitamin K, folate, potassium, vitamins C and E for tissue growth and repair.
Now, a recent study published in the Journal of Nutrition and Dietetics has shown that avocado consumption can reduce overall consumption cholesterol and low-density lipoprotein (LDL) or what we call the bad cholesterol. The researchers also found no negative influence of avocado consumption on body weight.
HOW AVOCADO LOWERS CHOLESTEROL
Cholesterol is an integral part of the human body that is produced by the liver. Healthy levels of cholesterol in the blood are essential for maintaining healthy cell membranes, producing hormones such as estrogen and testosterone, and synthesising vitamin D.
LDL is the main source of artery congestion, while High Density Lipoprotein (HDL), or the “good cholesterol,” absorbs the LDL and carries it back to the liver to flush it out of the body. High levels of HDL cholesterol can make your risk of heart disease.
Elevated blood cholesterol levels can put you at greater risk for events such as heart attack and stroke. Animal products such as dairy, eggs, poultry and meat contain a lot of cholesterol and saturated fats. Trans fatty acids can also contribute to raising LDL cholesterol, which is mainly found in highly processed foods.
The human body needs an ideal ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids to prevent cardiovascular disease and maintain a healthy heart.
One of the most studied benefits of avocado consumption is its impact on cholesterol levels. According to several studies, consuming avocados can regulate levels of HDL cholesterol and LDL cholesterol since they are naturally high in heart-healthy monounsaturated fats. Since they contain vitamins such as C and K, they are a good source of fiber. They are the fruit’s richest source of phytosterols or cholesterol-lowering nutrients. In 2019, a University of Penn State study had also suggested that eating one avocado a day may help keep “bad cholesterol” at bay. In a randomized controlled nutritional study, the researchers found that eating one avocado per day was associated with lower levels of LDL (particularly small, dense LDL particles) and oxidized LDL in obese adults. Overall, daily avocado consumption resulted in a 2.9 milligram per deciliter (mg/dL) decrease in total cholesterol and a 2.5 mg/dL decrease in LDL cholesterol among study participants.
In particular, the study found that avocados helped reduce LDL particles that had been oxidized. These particles cause a chain reaction that can cause atherosclerosis. Similar to the way oxygen can damage food — like a sliced ​​apple turning brown — the researchers said oxidation is also bad for the human body. After five weeks on the avocado diet, the participants had significantly lower levels of oxidized LDL cholesterol than before the study began or after completing the low-fat and moderate-fat diets. Participants also had higher levels of lutein, an antioxidant, after the avocado diet. All LDL is bad, but small, dense LDL is worse, which avocados can address.
A PLEASE NOTE
However, it is important to note that avocados are high in calories and fat. While the fat in avocados is mostly monounsaturated, consuming excessive amounts can contribute to weight gain. Therefore, it is advisable to consume avocados in recommended amounts as part of a healthy diet.
EASY TO INCLUDE INTO YOUR DAILY DIET
Avocado is a versatile fruit that doesn’t have to be difficult to incorporate into your meals. While the taste and texture may be an acquired taste for some people, consider making a fresh guacamole and serving it with baked nacho chips, whole-wheat crackers, raw vegetables, or pan-seared fish. It can also be used as a dressing, topping or as a spread on wholemeal toast or salads. If you are someone who has a sweet tooth, you should definitely try chocolate avocado mousse for a healthy twist on your regular desserts. If you just like the taste of avocados, cut one in half, sprinkle with black pepper and use a spoon to eat it right out of the skin.
However, it is important to note that a healthy lifestyle consisting of a balanced diet, regular exercise, adequate hydration, adequate sleep and coping with stress is important to maintain healthy heart health.