By now, everybody knows that a little bit of healthy fat is good for us. But a lot might be even better-at least, in the case of avocado. Apparently, eating an entire creamy green fruit every day could significantly lower your cholesterol, say new avocado industry-funded findings published in the Journal of the American Heart Association.
Experts put 45 healthy, overweight individuals on the average American diet for 14 days. Then, they switched these to a low unwanted fat (24% unwanted fat) or 1 of 2 moderate unwanted fat diets (34% unwanted fat) for five weeks. Among the moderate unwanted fat diets included healthy fatty acids like sunflower and canola essential oil; the other got nearly all its fat in one entire avocado each day.
Each one of the new diets improved individuals’ LDL cholesterol (the bad kind), likely because all three were significantly low in saturated fat than the average American diet. But the avocado eaters fared the best: Their LDL cholesterol fallen 13 points, compared to around 8 points for people on the low-fat or avocado-free moderate-fat diets.
Why? All sources of monounsaturated fat-including avocado-contain fatty acids that can help lower cholesterol and boost heart health. But according to the researchers, the guacamole staple seems to have additional cholesterol-lowering properties, like fiber and plant sterols, plus a type of sugar that might increase satiety.
Even so, a medium avocado packs around 320 calories and 30 g of fat-and eating a whole one every single day doesn’t exactly seem realistic. Replacing some less-nutritious foods with half an avocado per day is more doable-and still beneficial. “Eating that amount has still been shown to reduce total cholesterol and LDL levels,” says signed up dietician Tina Ruggiero. Think mashed avocado rather than mayo in your sandwich, diced avocado rather than sour cream or cheese on your dark bean soup, or fifty percent an avocado with lime juice and sea sodium rather than a granola club for a day snack. Sounds quite darn delightful to us.