Findings have touted the mighty avocado not just as a brunch favourite but a cholesterol fighter. Enjoy an avo daily, and you might just keep that ‘bad’ cholesterol at bay.
According to the research published in the Journal of the American Heart Association, avocados come packed with the good stuff (high-density lipoprotein cholesterol) that sends the ‘bad’ cholesterol packing from your blood vessels.
The study found that introducing an avocado into your daily diet can lead to a significant decrease in harmful cholesterol levels after six months.
When cholesterol builds up, it can clog and harden arteries, increasing the risk of life-threatening conditions such as heart attacks and strokes due to reduced blood flow.
Professor Penny Kris-Etherton from Penn State University states: “While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet.
“Incorporating an avocado per day in this study did not cause weight gain and also caused a slight decrease in low-density cholesterol [‘bad’ cholesterol], which are all important findings for better health.”
A study found that avocados, which are a popular breakfast food, could help lower cholesterol
(Image: Getty)
As part of the study 923 participants were divided into two groups.
One group was asked to eat an avocado every day, while the other group had less than two per month, sticking with their regular eating habits. The participants’ cholesterol levels were kept under close observation during the study.
The avocado lovers saw a drop in their low-density lipoprotein cholesterol levels.
Kristina Petersen, assistant professor of nutritional sciences at Texas Tech University, revealed that the study also discovered that daily consumption of avocados improved the overall quality of the participants’ diets by eight points on a 100-point scale. “Adherence to the dietary guidelines for Americans is generally poor in the US, and our findings suggest that eating an avocado per day can substantially increase overall diet quality,” she stated.
“This is important because we know a higher diet quality is associated with lower risk of several diseases including heart disease, type 2 diabetes and some cancers.” Besides their potential cholesterol-lowering properties, avocados are nutrient-rich, containing folate, magnesium and phosphorus. These vitamins and minerals play crucial roles in various body functions and contribute to overall wellbeing.
To reduce cholesterol levels, the NHS suggests limiting the consumption of meat pies, sausages and fatty meats. They also advise against excessive use of butter, lard and ghee, as well as cream and hard cheese. Other foods you might want to consider cutting out include:
The NHS also recommends increasing your physical activity, aiming for at least 150 minutes of exercise per week.