More Than Cholesterol Free
Avocados are a cholesterol-free fruit. They also contribute good fats to ones diet. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL bad cholesterol levels. Healthy avocados contain 6 grams of naturally good fat per 50g serving, one-third of a medium avocado. This goes against a more commonly held belief from the past that fat was pretty much always bad for you, and that the best way to keep your cholesterol levels in check was to avoid all fats as much as possible.
But avocados are a source of good fats, technically called monounsaturated and polyunsaturated fats. In fact, more than than 75 percent of the fat found in an avocado is unsaturated.
Scientific evidence has shown that plant sterols, a group of compounds and phytochemicals found in plants, have cholesterol-lowering effects. They have a molecular structure similar to cholesterol, which allows them to compete with dietary cholesterol for absorption in the intestines.
Avocados contribute phytosterols to the diet. They contain 38 milligrams of beta-sitosterol per 50g serving. Beta-sitoserol is one of the three predominant phytosterols found in plants that are molecularly similar to animal cholesterol. In the intestine, research has shown that they can act to lower cholesterol absorption. According to the FDA, 2 grams of phytosterols per day may help maintain healthy cholesterol levels.
High Fat Doesnt Always Mean More Cholesterol
Animal products that are high in cholesterol are also high in saturated fats. Saturated and trans fats, mostly found in processed and fast foods, can raise bad cholesterol. But not all fats are saturated. Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever.
Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food. But the cholesterol benefits of avocados extend even beyond this.
According to research published by the
Is Avocado Oil Healthy
In light of these findings, can one still claim this oil is good for you? To answer the question, consider these 3 questions:
The answer to that last question is perhaps the greatest argument as to why you should not use avocado oil, until further research is done to get to the bottom of this. Heres why
Edible virgin olive oil did not show any mutagenic activity, even after being thermally treated, in a study where Drosophilia larvae were fed it. Another study concluded that extra-virgin olive oil was clearly nongenotoxic.
In a study using bone marrow cells, when coconut oil was given alongside known genotoxins, the results suggested that the coconut actually had an anti-genotoxic benefit :
The antigenotoxic activity of oil was far superior to that of soybean oil. Dietary coconut oil also showed antigenotoxic activity against the six genotoxins, which surpassed that exhibited by soybean oil.
And yes, even boring ol soybean was antigenotoxic.
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Eating Avocados May Make Bad Cholesterol Levels Take A Dip
For those who worry about bad cholesterol levels, make sure to grab some avocados the next time youre in the grocery store.
Eating avocados may be a way to tackle high cholesterol.
Researchers found that eating an avocado every day as part of a heart healthy, cholesterol-lowering moderate-fat diet can actually improve bad cholesterol levels for people who are overweight or obese.
The research, published in the Journal of the American Heart Association, found that people on a moderate-fat diet who ate an avocado every day had lower bad cholesterol than than those on a similar diet who didnt eat an avocado a day or were on a lower-fat diet.
This doesnt mean everyone should break out the chips and guacamole.
Corn chips are high in calories and sodium. A better way to eat avocados is to put them in salads and sandwiches and eat them with chicken or fish lean protein foods.
Researchers used Hass avocados in their study. They tested the effect avocados had on traditional and novel cardiovascular risk factors by replacing saturated fatty acids from an average American diet with unsaturated fatty acids from avocados.
People in the study followed three different cholesterol-lowering diets. The results found that those who ate an avocado every day and followed a moderate fat diet had the biggest drop 13.5 mg/dL in low-density lipoprotein, also called bad cholesterol.
Avocados And Cholesterol Are They Good Or Are They Bad
Avocados and cholesterola very popular topic these days, yet its one of the most misunderstood fruits out there.
Is it high in cholesterol? Is it low? Can it help reduce LDL? Will it make my high cholesterol even worse? I just dont know if I should be eating avocados every day or throwing them out the window. Please help me figure it all out!
We created this article to tell you everything youll ever need to know about avocados and cholesterol, so you can tell your friends about it and eventually, everyone will be an avocado expert and we can all go on with our lives. So lets get started shall we?
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Avocados And Cholesterol Control
Theyre green, theyre creamy, and they provide several important nutrients. But how does the avocado fruit affect your cholesterol?
According to the California Avocado Commission, avocados can actually help your body absorb the other nutrients in your food. Theyre also loaded with polyunsaturated and monosaturated fats, which deliver heart benefits among other things. And, when it comes to your cholesterol, avocados may actually help you lower your numbers.
produced by the liver , but can also be found in animal products that you eat and drink. Elevated blood cholesterol levels can be a bad thing, putting you at a greater risk for events such as heart attack and stroke.
People who have been told they have high cholesterol are usually conscientious about the foods they eat, opting for choices that wont further raise their risks. Fortunately, avocados are not off-limits.
New Research Suggests That An Avocado A Day Could Help Lower Your Cholesterol
Keeping your cholesterol levels in check is a key part of staying heart-healthy. While some folks have genetically high cholesterol, others can help lower their âbadâ cholesterol levelsthatâs the amount of plaque-depositing LDL cholesterol in your bodyby tweaking their routines.
Pictured Recipe: Salmon-Stuffed Avocados
Lowering the amount of saturated and trans fat in your diet can help, and there are also some foods, like salmon and red wine, that can raise the amount of âgoodâ cholesterol in your system. Avocados, which are rich with monounsaturated fats, are a creamy way to help lower your LDL cholesteroland new research suggests they can have an impact when eaten regularly.
A new study published in the Journal of the American Heart Association found that eating one avocado per day could lead to a slight decrease in cholesterol levels. Overall, daily avocado consumption resulted in total cholesterol decreasing 2.9 milligrams per deciliter and LDL cholesterol decreasing 2.5 mg/dL among the study participants.
Avocadoswhich are technically a fruit, by the waymade more heart-healthy news this year when a different American Heart Association study found that eating avocado twice each week could lower your heart disease risk by 16%. The impact was especially large when participants chose avocado as a replacement for some foods, like cheese or butter.
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Understanding The Cholesterol Ratio
Do you know your cholesterol level? You should, because a high cholesterol level increases your risk for heart disease. Also, more women than men in the United States experience high cholesterol levels. You body naturally produces some cholesterol, but the foods you eat contain cholesterol and saturated fats that add to your levels. Only foods derived from animals contain cholesterol. Avocados contain no cholesterol and very little saturated fat therefore avocados do not cause high cholesterol.
Types Of Healthy Fat In Oils
Incorporating a variety of different oils in your diet can help to provide an array of different micronutrients.
Monounsaturated fats contain a single unsaturated carbon bond in the molecule. A good source of vitamin E, monounsaturated fats are found only in plants. The Academy of Nutrition and Dietetics recommends MUFAs make up 15% to 20% of total daily calories.
Polyunsaturated fats have more than one unsaturated carbon bond in the molecule and are found in plants and fish such as salmon. PUFAs also contain vitamin E and high levels of omega-3 and omega-6 fatty acidsnutrients essential for brain function and cell growth.
Some oils are high in omega-3 fatty acidshealthy fats that help to reduce inflammation and prevent the formation of arterial plaque. Avocado, canola, flaxseed, olive, peanut, sunflower, and walnut oils are all good sources of omega-3.
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Avocado Is Incredibly Nutritious
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health-conscious individuals. Its often referred to as a superfood, which is not surprising given its health properties .
There are many types of avocado that vary in shape and color from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces to 3 pounds .
The most popular variety is the Hass avocado.
Its often called alligator pear, which is very descriptive, as it tends to be pear-shaped and has green, bumpy skin like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce serving :
- Vitamin K: 26% of the daily value
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 , B2 and B3 .
Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however.
What Do Avocados Do To Your Cholesterol
Can guacamole lower your cholesterol as well as other whole-food fat sources like nuts, or is that just spin by the avocado industry?
Avocados are the richest known fruit source of phytosterols, the cholesterol-lowering nutrients found in plant foods, brags a review sponsored by the HASS Avocado Board. The operative word, though, is fruit.
Yes, avocados contain more phytosterols compared to other fruit, but phytosterols are fat-soluble substances. Most other fruits hardly have any fat in them at all, so avocados will obviously come out on top compared to other fruit. What if you compare phytosterol content of avocados to nuts and seeds, though? One avocado has about 100 milligrams of phytosterols. On the same scale, sesame seeds and tahini have 400 milligrams pistachios, pumpkin seeds, and sunflower seeds have about 300 almonds, almond butter, flaxseeds, and macadamia nuts have around 200 and even chocolate has about twice as many phytosterols as avocados, as you can see at 0:51 in this video Are Avocados Good for Your Cholesterol.
So, yes, the avocado industry is right in saying that avocados are a healthy substitute for butter/margarine, cheese, cream cheese, but thats a pretty low bar.
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Avocado Is Loaded With Heart
Avocado is a high-fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they dont just contain any fat. The majority of the fat in avocado is oleic acid a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits.
Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer (
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known for feeding the friendly gut bacteria in your intestine, which are very important for optimal body function .
A 3.5-ounce serving of avocado packs 7 grams of fiber, which is 27% of the RDA.
About 25% of the fiber in avocado is soluble, while 75% is insoluble .
Avocados tend to be rich in fiber about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.
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Avocados Lower Cholesterol And Triglycerides
73.5 million adults in the United States have high levels of bad cholesterol , doubling their risk for heart disease. Eating avocados is one of the simplest ways to fight or reduce this risk. Numerous studies have shown that eating avocado can improve heart disease risk factors by lowering your overall cholesterol level while increasing your good cholesterol , as well as lowering blood triglycerides.
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Can Avocados Lower Cholesterol Then
This is another popular question, and kind of the opposite of what we discussed above. Here people are recognizing the health benefits of avocado, and wanting to know if it can actually help to lower LDL or raise HDL. Lets take a closer look at that
As it turns out, according to WebMd, avocados can actually help lower your cholesterol.
In fact, there was a small study conducted with three different test groups, one on a low fat diet with no avocado, one with a moderate fat diet and no avocado and one with a moderate fat diet with an avocado each day.
Guess which group has the lowest cholesterol levels after five weeks? Yes, youve guessed itgroup number three on the moderate diet with avocado.
Although this study only included 45 individuals, and there could have been other factors at play, its safe to assume that the avocado is good for cholesterol. This is likely due to the fact that it has not only a high concentration of heart-friendly monounsaturated fats, not to be confused with trans fats, but also important compounds called phytosterols, beta-sitosterol in particular.
This one-two punch of monounsaturated fat and beta-sitosterol can help raise HDL and lower LDL, and also reduce the amount of cholesterol absorbed from the food that you eat. Its interesting to note that there are cholesterol medications that do this as well, i.e lower the production of LDL as well as limit the absorption, but the downside is all of the potential side effects that come with it.
Maintaining Healthy Cholesterol Levels
As experts point out, reducing the amount of saturated fat in a persons diet can help lower LDL cholesterol levels, while substituting saturated fats for avocado can help increase HDL cholesterol levels.
However, the best approach to lowering cholesterol is to make lasting health behavior changes to a persons lifestyle and diet.
Some of the changes a person can make to maintain healthy cholesterol levels include:
- Eating more fiber:Studies show that a high fiber diet can lower levels of LDL cholesterol.
- Increasing physical activity:
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One Avocado A Day Helps Lower Bad Cholesterol For Heart Healthy Benefits
- Penn State
- New research suggests that eating one avocado a day may help keep bad cholesterol at bay. According to the researchers, bad cholesterol can refer to both oxidized low-density lipoprotein and small, dense LDL particles.
Move over, apples new research from Penn State suggests that eating one avocado a day may help keep bad cholesterol at bay.
According to the researchers, bad cholesterol can refer to both oxidized low-density lipoprotein and small, dense LDL particles.
In a randomized, controlled feeding study, the researchers found that eating one avocado a day was associated with lower levels of LDL and oxidized LDL in adults with overweight or obesity.
We were able to show that when people incorporated one avocado a day into their diet, they had fewer small, dense LDL particles than before the diet, said Penny Kris-Etherton, distinguished professor of nutrition, who added that small, dense LDL particles are particularly harmful for promoting plaque buildup in the arteries. Consequently, people should consider adding avocados to their diet in a healthy way, like on whole-wheat toast or as a veggie dip.
Specifically, the study found that avocados helped reduce LDL particles that had been oxidized. Similar to the way oxygen can damage food like a cut apple turning brown the researchers said oxidation is also bad for the human body.
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What Is Avocado Oil Good For
Avocado oil is good for many things, from cooking to skin care, as it naturally contains high levels of essential fatty acids, antioxidants, and vitamins.
For this reason, its as easy to add to your dishes for a splash of flavour or extra nutrients as it is to add to your beauty regime, supporting healthy-ageing, vibrant skin.
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