We know that the avocado (or avocado) is a tasty fruit that, like walnuts, contain ” healthy fats ” that can help improve cholesterol and is beneficial to the health of the heart.

New research published in the Journal of the American Heart Association has found that eating an avocado a day, as part of a diet rich in healthy fats, can help lower our bad cholesterol – known as LDL.

How avocado lowers cholesterol

Researchers from Pennsylvania State University recruited 45 overweight participants between the ages of 21 and 70 who volunteered to try three different types of cholesterol-lowering diets.

One of them was a low-fat diet, which included lots of fruits, low-fat dairy, chicken, whole grains , and small portions of red meat, but not avocados.

The other two diets were moderately high in fat, with about 34% of the total calories consumed per day coming from fat. The types of foods and meals were similar to the low-fat diet, but included more nuts and oils. The only difference between them is that one included an avocado a day, while the other did not.

At the end of the study, the researchers found that the only diet that included avocados led to significant reductions in LDL cholesterol, compared to the other two diets.

How big was the difference? Well, the avocado diet lowered blood cholesterol by about 14 milligrams per deciliter of blood , while the low-fat diet caused a decrease of about 7 mg / dl, and the moderate-fat diet lowered about 8 mg / dl. dL. In other words, quite a difference.

Avocados good for the heart

How can something so tasty and delicious also be something so good for us at the same time?

Scientists offer possible explanations for the results, saying that avocados provide us with a unique combination of vitamins , minerals, fiber, phytosterols and other bioactives from the diet. In addition, the avocado diet provides 35% more fiber than diets without it.

This means that ” avocados may provide greater benefits to cardiovascular disease risk factors compared to a low-fat, calorie-matched diet,” said Penny Kris-Etherton, Ph.D., RD, lead author of the study.

It is important to note, however, that this study was funded by the Hass Avocado Council, and that it was a small study that cannot be generalized to all populations. But it does provide more insight into the positive effect of the type of fat in avocado on cholesterol and therefore heart health.

The findings do not necessarily indicate that you should eat a lot of guacamole, as, even as good as it is, it is still quite caloric if you eat it in exaggerated proportions.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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