Avocado a Day

Lowers Cholesterol

Avocado A Day. Healthy Living Magazine

Avocado A Day. Healthy Living Magazine

Eating one avocado a day as part of a heart healthy, cholesterol-lowering moderate-fat diet cuts bad cholesterol levels in overweight people, say doctors in the Journal of the American Heart Association.

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In the study, 45 overweight patients between 21 and 70 were put on three different cholesterol-lowering diets: a lower fat diet without avocado; moderatefat diet without avocado.

The two moderate-fat diets had 34% of calories as fat. The low-fat diet was 24%. Researchers found:

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- Compared to the average diet, low-density lipoprotein (LDLs, the “bad” cholesterol) was 13.5 mg/dL lower after consuming the moderate fat diet that included an avocado, and superior to the other diets.

- Total cholesterol, triglycerides, small dense LDL, and non-HDL cholesterol all declined among avocado consumers.

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The researchers say, “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 and lean protein foods (like chicken or fish) or even whole.”

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ReferenceLi Wang L, Peter L. Bordi PL, Jennifer A. Fleming JA, Alison M. Hill AM, and Penny M. Krisâ€Â┬Éetherton PM. Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial. JAHA January 2015 DOI: 10.1161/JAHA.114.001355
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