Though classified as a fruit, avocado isn’t a typical one, being high in fat rather than carbohydrates. But don’t let that deter you from enjoying it, as it can still offer heart health benefits, including lowering your cholesterol.
Avocado has risen in popularity and has truly become a dietary staple for many. The fruit’s versatility makes it an easy addition to any meal, be it a quick breakfast, a lovely side dish, or even a sneaky health kick to decadent desserts.
According to the Hass Avocado Board in California, avocado can work wonders for your heart, along with aiding in weight loss, too.
Avocado benefits the heart and cholesterol numbers
Executive director of the Hass Avocado Board Emiliano Escobedo commented on the latest findings, “This study supports the body of research showing the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans.” Furthermore, this study reaffirms the current dietary guidelines for Americans.
The new guidelines suggest switching from solid fats to oils, which can be found in avocados. The new study confirmed that swapping solid fats for avocado fats can significantly change lipid profiles.
Researchers examined 10 avocado studies with 229 participants. They uncovered that consuming one or one and a half avocados a day worked to significantly reduce cholesterol levels. Furthermore, avocado intake worked to lower LDL cholesterol when the fruit was substituted for other sources of fat.
The results were found even in seemingly healthy participants as well as those with unhealthy cholesterol.
Dr. Nikki Ford, director of nutrition for Hass Avocado Board, added, “Fresh avocado, as part of a balanced diet, and as a cholesterol-free substitute for solid fats, can help be part of the solution for maintaining normal cholesterol levels. Beyond their naturally good fats, avocados are also a delicious way to boost fiber… and fruit intakes, both of which are underconsumed in American diets.”
Cholesterol plays a contributing role in cardiovascular disease, which still remains to be the number one killer of men and women. Achieving healthy cholesterol levels, on the other hand, can work to reduce the risk of cardiovascular disease.
Ongoing research is still being conducted on the proper serving of avocado, along with the benefits avocado may offer in preventing heart disease and even diabetes. Mr. Escobedo concluded, “Clinical studies are currently underway to investigate the relationship between avocado consumption and risk factors for heart disease, diabetes, support of weight management, and healthy living.”
The take-away message here is, once again, avocado reigns supreme when it comes to health. Just be mindful of its fat and carbohydrate levels when integrating it into your regular diet. You may need to speak with your doctor in order to determine the right amount of avocado for you based on your own needs.
Can food high in fat and calories be considered a heart-healthy food? If you’re talking about avocado, then the answer is yes. Avocados have long been a cause for question amongst dieters. At first sight, the nutritional information of an avocado may scare a few people off – especially those concerned about heart disease risk and blood sugar. However, it has been shown through numerous studies that avocado is in fact a heart-healthy food. Continue reading…
White bean and avocado sandwich
In a small bowl, blend together the oil and vinegar. Season to taste and toss with the cabbage and cilantro. Set aside. In another bowl, mash the beans and avocado together. Season to taste. Spread the mashed beans on one slice of bread. Top with the cabbage mixture and add the other slice of bread. Continue reading…