Eating This Fruit Daily Lowers Bad Cholesterol

This is good news for avocado lovers out there. Eating an avocado per day, as part of a heart healthy and cholesterol-lowering moderate-fat diet, can help improve bad cholesterol levels in overweight individuals. This is according to a research published in the Journal of the American Heart Association.

Research

The researchers evaluated the effect avocados have on traditional cardiovascular risk factors by replacing saturated fatty acids from an average diet, with unsaturated fatty acids from avocados.

Related: Why You Should Eat Avocado Every Single Day

The research consisted of 45 healthy and overweight patients ranging in age from 21-70. The participants were place on 3 different cholesterol-lowering diets. Two weeks prior to the new diet, the participants consumed an average American diet. Then the participants were randomly placed on a 5 week lower fat diet without avocado, a 5 week moderate-fat diet without avocado, or a 5 week moderate-fat diet with one avocado per day.

The study found that an avocado per day helps lower triglycerides, LDL cholesterol and overall cholesterol.

The researchers also found out that LDL cholesterol was lowest on the participants with moderate fat diet that included 1 avocado per day. They also found that this diet resulted in overall lower triglycerides, cholesterol and other cardiovascular risk factors.

See Also: 7 Fatty Foods That Can Help You Lose Weight

Adding avocados to sandwiches, salads or even dessert are great ways to incorporate more of this nutritious fruit.

If you want to add avocado into a smoothie your whole family will love, try the recipe below: 

Ingredients:

6 Tablespoon coconut oil
2 Tablespoon pure maple syrup (optional)
1/4 cup mashed ripe avocado
1/4 teaspoon pure vanilla extract 
Pinch of salt
Stevia/honey to taste

Instructions:
1. Blend all ingredients together until smooth.
2. Spread into a plastic container. Then freeze until set, for at least 3 hours.