The Effects Of One Avocado A Day On Cholesterol
Research published in the Journal of the American Heart Association claims that the effects of avocado per day are helpful in maintaining regular bad cholesterol levels in obese or overweight people.
Many of us worry about cholesterol. This fat in the blood can accumulate in large quantities and cause various cardiovascular diseases that put our health at serious risk.
Cholesterol plays an important role in our body and ensures the proper functioning of several main organs; however, an incorrect diet can lead to dangerous levels. It is important to remember that, as with other diseases, it can initially be difficult to understand that we are suffering from high cholesterol due to the lack of specific symptoms.
In fact, millions of people are estimated to have high cholesterol right now without even suspecting it.
Thanks to research, it is now known that it is enough to improve our diet and adopt a healthier lifestyle to keep cholesterol under control and reduce the risks.
Research on the effects of one avocado a day
During the study, conducted by researchers at the University of Pennsylvania in the United States, a group of people was proposed to replace the saturated fatty acids, present in many diets, with the unsaturated fatty acids contained in avocado.
For several years, it has been recommended to take monounsaturated and polyunsaturated fats to prevent cardiovascular diseases linked to high cholesterol. In fact, saturated fats raise blood cholesterol levels and increase the risk of arterial occlusion and the onset of serious diseases such as heart attack or stroke.
In practice, the researchers evaluated the effects of avocado consumption on cardiovascular risk factors. The choice depends on the fact that it is one of the fruits with the greatest amount of unsaturated fatty acids.
During the research, saturated fats were replaced from the diet of 45 healthy, but overweight or obese patients, aged between 21 and 70 years.
In the first two weeks all the volunteers followed a diet high in saturated fat. Subsequently, three groups received three different low-saturated fat diets:
- Low in fat without avocado
- Moderately fat without avocado.
- Moderate fat content which included the consumption of one avocado a day.
The results
The study led the researchers to conclude that LDL cholesterol levels decreased with the introduction of one avocado per day into the diet.
Overall there was a reduction in LDL cholesterol of 13.5 mg / dl compared to 8.3 mg / dl lost on a moderate-fat diet without avocado or 7.4 mg / dl for low-fat diets. fat.
Eating avocados has also been found to have a positive effect on controlling overall cholesterol and triglycerides.
Conclusions of the research
After these interesting results, the researchers are keen to point out that more studies are needed to determine whether avocado has the same effects on other populations as well.
Despite this, they are convinced that, in general, unsaturated avocado fats can be an important element in a heart-friendly diet, obviously if supported by other foods with high nutritional value.
Underlying these important benefits for the cardiovascular system are the healthy fats, micronutrients and bioactive components of this exotic fruit.
Penny Kris Etherton, one of the researchers, assures that the study would be worth pursuing. In fact, you can learn more by focusing on the bioactive compounds of avocado and their effects on the body.
A healthy food
For many years, avocado has had a reputation for being a high-calorie, high-fat fruit. Yet today it is considered one of the most complete and healthy foods that we can bring to the table, obviously in moderation.
In addition to the great benefits already mentioned, avocado provides fiber, vitamin B, vitamin E, folic acid, and more than double the potassium contained in bananas.
If you too are worried about high cholesterol, make some changes in your diet and start eating a slice of avocado every day.
