Many people are concerned about their cholesterol levels. This lipid present in the blood can accumulate in large amounts and generate several cardiovascular problems that risk your health. With that in mind, today we’ll talk about the benefits of eating an avocado a day.
To some extent, cholesterol plays a key role in the body’s functions by supporting the functioning of several important organs; however, due to poor diet, its quantity increases until reaching levels that are very dangerous for health.
One of the most worrying things is that, as with other types of illnesses, it can be difficult to detect high cholesterol initially due to the lack of specific symptoms.
In fact, right now millions of people are believed to be suffering from high cholesterol without suspecting it.
The good news is that, thanks to numerous studies, we now know that dietary changes and adopting a healthy lifestyle can be the best solution to keeping cholesterol under control and reducing the risks it poses.
In this regard, research published in the Journal of the American Heart Association revealed that consuming an avocado a day could keep out bad cholesterol levels in people who are overweight or obese.
Research on the consumption of an avocado a day
The proposal of the researchers at the State University of Pennsylvania was to replace the saturated fatty acids, present in most diets, with the unsaturated ones that are present in avocados.
They took into account that for some years it has been advisable to consume monounsaturated and polyunsaturated fats to reduce the risk of developing cardiovascular disease due to high cholesterol.
Saturated fats are what elevate the levels of this type of lipid in the blood, and increase the danger of arterial obstruction and the emergence of lethal diseases such as heart attacks or stroke.
The researchers evaluated the effects of this fruit on cardiovascular risk factors, taking into account that avocados contain the highest amounts of unsaturated fatty acids.
To achieve these results, they replaced saturated fats in the diets of 45 healthy, overweight and obese patients, ages ranging from 21 to 70 years.
The volunteers began by maintaining a diet high in saturated fat for two weeks.
Then, they performed three types of diets, reducing the amounts of saturated fats:
- One with little fat and no avocado
- One moderate in fat and no avocado
- One moderate in fat, but one avocado a day
After the end of the analysis period, the scientists determined that LDL cholesterol levels were reduced by incorporating one avocado per day into the diet.
In total, a reduction of 13.5mg/dl was found, compared to the 8.3mg/dl lost in the moderate-fat diet without avocado and the 7.4mg/dl in the low-fat diet.
After learning about these surprising results, the researchers were keen to point out that more research is needed to determine whether the effects of avocados are the same in other populations.
Despite this, they demonstrate that the unsaturated fats present in avocados can lead to a healthy diet for cardiovascular health, obviously if supported by the consumption of foods with a high nutritional value.
Healthy fats, micronutrients and bioactive components that avocado contains would be responsible for these important benefits for the cardiovascular system.
In this regard, Penny Kris Etherton, one of the researchers, assured her that she would like to continue investigating to more accurately examine the bioactive compounds in avocados and their effect on the body.
a healthy food
Although, for many years, avocado has faced a bad reputation due to its high caloric intake and high fat content, today it is considered one of the most complete and healthy foods that can be incorporated into our diet daily, always in quantities. moderate.
In addition to the beneficial fats already mentioned, avocados also give us fiber, vitamin E, vitamin B, folic acid, and more than double the potassium present in bananas.
Are you afraid of high cholesterol? Make some changes in your diet and start eating an avocado every day today to alleviate this worry once and for all.