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Title : Eating An Avocado A Day To Lower Cholesterol
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Eating An Avocado A Day To Lower Cholesterol

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The Research

Researchers put 45 healthy, yet overweight adults on the "average American diet," which was heavy on saturated fat and carbs for two weeks. Then, they switched them to a low fat (24% fat) or one of two moderate fat diets (34% fat) for five weeks. One of the moderate fat diets contained fats like sunflower and canola oil while the other got the majority of its fat from one whole avocado per day.

Each of the new diets improved participants' LDL (Bad) cholesterol, but the avocado eaters fared the best, as their LDL cholesterol dropped 13 points, compared to around 8 points for people on the avocado-free diets.

How Good Fats Help

Sources of monounsaturated fat, which includes avocado, contain fatty acids that can help lower cholesterol and boost heart health. According to the researchers, this health and weight loss staple seems to have additional cholesterol-lowering properties, like fiber and plant sterols, plus a type of sugar that seems to increase satiety.

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One Avocado Per Day Too Much? Try This Lighter Option

As healthy and amazing as avocados are, one medium avocado contains around 320 calories and 30 g of fat, so I understand how eating a whole one every single day may not be realistic for some. If this suggestion is just too much for you, try replacing some less-nutritious foods with half an avocado per day which is still highly beneficial.

Eating this smaller amount has still been shown to reduce total cholesterol and LDL levels. Try mashed avocado on your sandwich instead of mayo, diced avocado instead of sour cream or cheese on your black bean soup, or half an avocado with lime juice and sea salt instead of a granola bar for an afternoon snack. You'll be amazed how you feel after doing this for 10 days to 2 weeks!

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