Eating avocados regularly may help to lower your cholesterol levels. There are two types of cholesterol in the body -- HDL or good cholesterol, which helps prevent heart disease, and LDL or bad cholesterol, which is a leading cause of heart disease. Avocados have been shown to lower LDL cholesterol and raise HDL cholesterol. This is achieved by three substances found in excellent quantities in the avocado: monosaturated fat, fiber and beta-sitosterol.
Avocado's Cholesterol Lowering Effect
A study published in "Archives of Medical Research" by L.R. Ledesma and colleagues investigated the effects of regular avocado intake on blood lipids of both healthy adults and adults with mild hypersholesterolemia. Blood total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels were measured before and after seven days on the avocado-enriched diet. In the healthy individuals, a decrease in total cholesterol was observed while in the adults with mild hypercholesterolemia, not only was a reduction in total cholesterol, LDL cholesterol and triglyceride observed but a concurrent increase in HDL cholesterol was measured.
Monosaturated Fat
Most of the fat contained in the avocado is monosaturated fat. This type of fat, also found in olive oil, protects the heart by lowering LDL cholesterol and raising HDL cholesterol. The American Heart Association recommends that 25 to 35 percent of our daily calories should come from fat and most of this should be monosaturated.
Fiber
Among the fruits and vegetables, avocados are one of the richest sources of fiber. Fiber is associated with a range of health benefits including lowered cholesterol levels. The mechanism behind this is believed to be by binding to the cholesterol in the intestines and hence inhibiting the absorption of cholesterol. This results in a drop in blood cholesterol.
Beta-Sitosterol
What really sets avocados apart from other fruits and vegetables is its high beta-sitosterol content. Beta-sitosterol is a phytosterol, which has the ability to block the absorption of cholesterol from the intestines, resulting in lower blood cholesterol levels. The detailed mechanism behind this is explained by H. Gylling and T.A. Miettinen in "Annals of Clinical Biochemistry."
Include Avocado in Your Diet
There are many ways to include avocado in your diet. You can dice it with any green salad, eat it with toast and salsa, use mashed avocado instead of mayonnaise, or mixed with tofu. Remember to eat the avocado only when it is ripe. A ripe avocado should yield slightly when pressed.
Warning
Latex-sensitive individuals should not touch or eat avocados as it contains an enzyme, chitinase,
which can cause an allergic reaction.
References
- "Archives of Medical Research"; Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia; L.R. Ledesma, F. Munari, H. Domínguez, C. Montalvo, H. Luna, J. Morán; Jan 1996
- American Heart Association: Monosaturated Fats
- "Annals of Clinical Biochemistry"; The effect of plant stanol- and sterol-enriched foods on lipid metabolism, serum lipids and coronary heart disease.; H. Gylling H and T.A. Miettinen; July 2005
