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.
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.
Paid Content By Avocados From Mexico
When it comes to choosing foods that are going to be staples in your regular or daily diet, you want items that arent simply good, but are also actually good for you. Wherever possible, you want to avoid sacrificing great taste for healthful benefits.
While not all foods happen be both, one that stands out as a stellar example is the superfruit avocado. Its a superfood with a long list of overall health benefits, and an equally long list of versatile ways you can enjoy it, whether its as simple as topping an avocado with some chili sauce and eating it with a spoon, using some fresh avocados to whip up your signature guacamole recipe, or pairing it with toast to start off your morning.
You might also consider adding half of an avocado to a hamburger, instead of eating that burger alone. Its a great and increasingly popular combination found on many menus, sure, but theres more: A small pilot study with research supported by the Hass Avocado Board and done by researchers at UCLA found that eating one-half of a fresh medium avocado with a burger rather than eating a burger alone may curb the production of compounds that contribute to inflammationa risk factor that may be associated with heart disease. The study done on 11 healthy men ages 18-35, on two different occasions, suggested that fresh Hass avocado when eaten with a burger may neutralize Interleukin-6, a protein that is a measure of inflammation, compared to eating a burger without fresh avocado.
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Avocado Consumption Might Help Reduce Cancer Risk
“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, as per Science Daily.
“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 researchers found that avocados may help reduce oxidized LDL particles, which is important as the researchers say oxidation is linked to further serious conditions.
“A lot of research points to oxidation being the basis for conditions like cancer and heart disease,” Kris-Etherton said.
“We know that when LDL particles become oxidized, that starts a chain reaction that can promote atherosclerosis, which is the build-up of plaque in the artery wall. Oxidation is not good, so if you can help protect the body through the foods that you eat, that could be very beneficial.”
What Is Hdl Cholesterol
High-density lipoprotein is a protective form of cholesterol that carries bad cholesterol away from the arteries and into the liver where it can be broken down and eliminated from the body.
When your HDL is high60 milligrams per deciliter or higheryour risk of heart attack or heart disease is lower. When your HDL is lowfor women less than 50 mg/dl, for men less than 40 mg/dlyour chances of having a heart attack or heart disease are increased.
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
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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.
Protection From Chronic Disease
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Fresh Avocados More Than Great Taste
The Dietary Guidelines for Americans emphasize making small changes towards achieving an overall healthy eating pattern, such as replacing foods higher in saturated fats with foods containing good fats, like avocados. Avocados provide naturally good fats, are low in saturated fat, and are cholesterol, sugar, and sodium-free. Additionally, the Guidelines recommend choosing a variety of nutrient-dense foods from all food groups. Nutrient-dense foods contain essential vitamins and minerals, and also dietary fiber and other naturally occurring substances that may have health benefits. Avocados contribute nearly 20 vitamins, minerals, and beneficial plant compounds that can enhance the nutrient quality of the diet. Eating a variety of fruits and vegetables, like avocados, is associated with a reduced risk of many chronic diseases, including heart disease, and may protect against certain types of cancers.1
Potential Risks Of Avocado Oil
Avocado oil is largely safe to consume, but you should consult with your doctor before making any major dietary changes. As a high-fat food, it should be eaten in limited amounts. In addition, you might want to avoid avocado oil if you are concerned about any of the following:
If youre allergic to avocados, you will be allergic to avocado oil. People who also have either birch pollen or latex allergies are more likely to be allergic to avocados. Consult with a doctor before consuming avocado oil if you have either of these conditions.
Clinical, Cosmetic, and Investigational Dermatology: Overall skin tone and skin-lightening-improving effects with oral supplementation of lutein and zeaxanthin isomers: a double-blind, placebo-controlled clinical trial.
Clinical Rheumatology: Avocado-soybean unsaponifiables for osteoarthritis – a systematic review.
Clinics in Dermatology: Pigments in avocado tissue and oil.
Disease Markers: Avocado oil supplementation modifies cardiovascular risk profile markers in a rat model of sucrose-induced metabolic changes.
Molecules: Avocado Oil: Characteristics, Properties, and Applications.
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Benefits Of Avocados: 5 Ways They Are Good For Your Health
May 31, 2021, 6:35 AM
Avocados have become an increasingly popular food in recent years, with people blending the creamy fruit in their smoothies or slicing it to layer on top of toast.
The green fruit has become a staple in kitchens around the world and for good reason. Avocados deliver a variety of health benefits and are a versatile ingredient when cooking, said CNN nutrition contributor Lisa Drayer.
She uses the fatty fruit in soups, dips and even chocolate truffles. Depending on how you bake with it, avocados can be a great fat substitute that wont make your desserts taste like avocado, she noted.
They are chock-full of nutrients and can be a beneficial addition to a balanced diet. Here are five ways avocados are good for your health:
Avocados Are High In Omega
They are high in omega-3 fatty acids, which help to lower low-density lipoprotein cholesterol. Often called LDL cholesterol, it is known as the bad cholesterol, Drayer said, while high-density lipoprotein, or HDL, is the good cholesterol.
The majority of the cholesterol in the human body is LDL cholesterol, according to the US Centers for Disease Control and Prevention. People with high levels of this cholesterol have an increased risk of having a stroke or being diagnosed with heart disease, the CDC website noted.
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Why Avocado Fat Lowers Cholesterol
As mentioned above, avocado fat content is the reason to lower cholesterol since it is monounsaturated fat.
Another reason is that avocado packs more of the cholesterol-smashing beta-sitosterol than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.
Beta-Sitosterol has an apparent ability to block the bad LDL cholesterol absorption from the intestine, resulting in lower blood cholesterol levels. The Australian study not only reported that eating either half or a whole avocado fruit per day for a month succeeded in lowering cholesterol levels, but at the same time most people in the study lost weight.
Is It Ok To Eat A Whole Avocado A Day
If youre really watching your weight, Cucuzza says, its probably wise to stick to about one-half to one whole avocado per day, assuming you are also eating other sources of healthy fats. Avocados are also a higher FODMAP food, meaning they contain carbohydrates that may not be digested or absorbed well.
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Theyre Packed With Monounsaturated Fats
Monounsaturated fats are fat molecules with one unsaturated carbon bond, Drayer said. In simple terms, its an unsaturated fat that works to lower LDL cholesterol without affecting the good HDL cholesterol, she added.
When you have too much LDL cholesterol, it hardens along the edges of your arteries and narrows them, according to the Mayo Clinic. This reduces blood flow through the arteries, which can cause blood clots and other medical complications.
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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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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An Avocado A Day Is Good For Your Heart Health
Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017. In 2020, imports of avocados reached a record 2.1 billion pounds in part because with limited dining out, avocados were featured at grocery stores at lower prices.
This is good news for those eating a heart healthy diet!
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.
A 2018 analysis of 10 studies found an increase in HDL in people who consumed an average of 1 to 3.7 avocados daily. While this might seem like a lot of avocados, remember that most guacamole recipes utilize about one avocado per person. Avocados are also high in mono-unsaturated fat, fiber , and potassium all of which are associated with cardiovascular health.
In addition to improving heart health by impacting your levels of cholesterol, new research indicates that avocados may further improve your heart health by impacting the gut biome.
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Avocado Extract May Help Relieve Symptoms Of Arthritis
Arthritis is a common problem in Western countries. There are many types of this condition, which are often chronic problems that people have for the rest of their lives.
Multiple studies suggest that avocado and soybean oil extracts called avocado and soybean unsaponifiables can reduce osteoarthritis (
Whether avocados themselves have this effect remains to be seen.
Studies have shown that avocado and soybean oil extracts can significantly reduce symptoms of osteoarthritis.
May Increase Hdl Cholesterol
This is the good type of cholesterol, so you want it to be higher.
A meta-analysis of 60 different controlled trials concluded that when unsaturated fats were used to reduce carbohydrate consumption, there was an increase in HDL cholesterol.
The ratio of LDL to HDL cholesterol was better in the group which ate the fruit. That would suggest there might be something else in the plant which is helping with cholesterol, since the other group was also given a comparable fatty acid profile but didnt experience the same level of improvement.
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The Health Benefits Of Avocados
Medically Reviewed by UPMC Harrisburg
Avocados epitomize natures bounty and balance. They offer a rich, creamy texture and an impressive nutrient composition.
Avocados are an excellent source of heart-healthy unsaturated fats. One serving is 1/3 of a medium avocado. It contains 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. Scientist have has found that eating unsaturated fats can help reduce the risk of cardiovascular disease, cancer, and neurodegenerative disease.
According to the U.S. Dietary Guidelines 2015, replacing saturated fats with mono- and polyunsaturated fats can significantly lower total cholesterol, LDL cholesterol. It also lowers triglyceride levels, and has no adverse effects on HDL cholesterol.
Moderate intake of unsaturated fats may also help with appetite control and weight loss. And they help with nutrient absorption from other foods. Fat-soluble vitamins A, D, E, and K require the presence of a fat source for the body to absorb it.