Avocado lowers the risk of heart disease - study confirms

Avocado has gained popularity in recent years. This green fleshy fruit offers excellent health benefits. It is a great source of heart-healthy monounsaturated fats, which have been linked to a reduced risk of heart disease. It also contains vitamins and minerals, such as vitamin K, folate, potassium, vitamin C and vitamin E. 

According to research published in the Journal of Nutrition and Dietetics, eating avocado may reduce total cholesterol and low-density lipoprotein (LDL), commonly known as bad cholesterol. Moreover, the researchers have also found no negative impact of avocado consumption on body weight.

Avocado consumption regulates cholesterol levels

Healthy blood cholesterol levels are essential for maintaining healthy cell membranes, producing hormones like estrogen and testosterone and synthesis of vitamin D.

Bad cholesterol (LDL) is the main source of artery-clogging plaque, while good cholesterol (High-density lipoprotein HDL) absorbs the LDL and carries it back to the liver to flush out from the body. 

High levels of bad cholesterol increase the risk of heart disease

High levels of good cholesterol can lower the risk of cardiovascular disease. High levels of bad cholesterol can put you at a greater risk of getting a heart attack and stroke.

The foods high in cholesterol and saturated fats are meat, dairy, eggs and highly processed food products, and these are the products you should avoid to maintain a healthy heart. 

Avocado contains healthy monosaturated fats and phytosterols

Avocados are high in monosaturated fats, and eating them can regulate HDL and LDL cholesterol levels. They are a great source of fibre and contain vitamins like C and K. They are also packed with phytosterols which are cholesterol-lowering nutrients. 

The 2019 study by the University of Penn State suggested that eating one avocado a day may help lower levels of LDL in obese adults. After the avocado diet, participants also had higher levels of lutein, an antioxidant.