Can Avocados Help Lower Bad Cholesterol?

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Curejoy Expert James Dudley Explains:

Avocados, which is not generally as good tasting fruit as compared to the likes of Apples and Oranges, is pretty amazing for its certain properties that offer particular health benefits among most of the people. Being low in fructose content, Avocados are an excellent source of heart-healthy monounsaturated fat that is easily burned for energy.

One of the reasons why Avocados are consumed by many is because it offers an improved weight management among consumers, and its high-fat, low-sugar content is likely the significant factor contributing to this.

However, the other reason why it’s a most celebrated fruit is because it lowers bad cholesterol level. One of the studies found that avocados assist in regulating blood sugar levels. And since, 1 in 4 Americans are either diabetic or pre-diabetic, this is an important benefit to realize.

Avocados Help Lower Bad Cholesterol

One of the research also found that avocados might help improve lipid profiles, both in healthy individuals and in those with mild hypercholesterolemia (elevated cholesterol levels). Moreover, adding more hope, another study revealed that healthy individuals saw a 16% decrease of serum total cholesterol level following a one-week long diet high in monounsaturated fat from avocados.

Further, in those with elevated cholesterol levels, the avocado diet resulted in a 17% decrease of serum total cholesterol, and a 22% decrease of both LDL-cholesterol and triglycerides, along with an 11%increase of the so-called “good” HDL cholesterol.

Another research was concluded with a note that said the avocado diet decreased LDL cholesterol about 14 milligrams per deciliter of blood. The comparison was done against the decrease of about 7 mg/dL for the low-fat diet, and about a 8 mg/dl drop from the moderate-fat diet.

Basically, when one reduces sugar intake in his/her diet (from sources such as added sugars, processed fructose, grains of all kinds, and processed foods), he/she needs to increase the amount of healthy fat and avocado is an excellent choice to bolster your fat consumption and overall nutrition.

Avocados increase the healthy fat and calorie intake without seriously increasing the protein or carbohydrate intake. You can also add about ¼ to 1/3 of an avocado as a healthy banana substitute when making smoothies or your protein shake.

Other Benefits

Apart from influencing the cholesterol level, avocados have also been found to provide other heart-healthy benefits. In 2012, a study found that eating one-half of a fresh medium Hass avocado with a hamburger significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.

Also, just like avocado does not raise your blood sugar levels, fresh avocado did not increase triglyceride levels beyond what was observed when eating the burger alone, despite supplying extra fat. Thus, this aspect of avocado is also not something that anyone would overlook.

One 2005 study found that adding avocado to salad allowed the volunteers to absorb three to five times more carotenoids antioxidant molecules, which help protect your body against free radical damage.