New research published in the Journal of the American Heart Association shows a significant effect of eating avocado on lowering levels of LDL-cholesterol, the “bad “cholesterol. Individuals on a moderate-fat diet who ate an avocado every day had lower bad cholesterol than those on a similar diet without an avocado . And the avocado eaters also were shown to have lower cholesterol readings than those on an even lower fat diet which did not include avocado.
Forty-five overweight study participants were between 21 and 70 years of age. For two weeks prior to starting the study they all ate an” average American diet”- (16 percent protein, 34 percent fat, 51 percent carbohydrates).
They were then placed on one of three different diets- a low fat diet without avocado, a moderate-fat diet without avocado, and a moderate-fat diet with avocado every day. Those who consumed the diets with avocado got the most lowering of bad cholesterol. Along with the lowering of “bad” cholesterol there were also improvements seen in lowering total cholesterol and triglycerides as well as lowering “small dense LDL particles”, which are felt to promote cardiovascular disease.
Researcher Kris-Etherton, Ph.D, RD says, “We need to focus on getting people to eat a heart-healthy diet that includes avocados and other nutrient-rich food sources of better fats. In the United States avocados are not a mainstream food yet, and they can be expensive, especially at certain times of the year. Also, most people do not really know how to incorporate them in their diet except for making guacamole. But guacamole is typically eaten with corn chips, which are high in calories and sodium. Avocados, however, can also be eaten with salads, vegetables, sandwiches, lean protein foods (like chicken or fish) or even whole.”
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