High cholesterol refers to a high level of total cholesterol or LDL --- "bad" --- cholesterol in the blood. According to the American Heart Association (AHA), excess LDL cholesterol causes buildup of plaque on artery walls, known as atherosclerosis. This increases your risk of heart disease. Avocados do not cause high cholesterol; in fact, they are rich in heart-healthy monounsaturated fat which, according to the AHA, may help lower total and LDL cholesterol while raising "good" HDL levels.
Factors That Contribute to High Cholesterol
For total cholesterol, less than 200 mg/dl is desirable; for LDL cholesterol, less than 100 mg/dl is optimal, according to the AHA. Your healthcare provider may adjust this depending on your overall heart disease risk. According to the National Heart, Lung and Blood Institute, the dietary factors that have the biggest effect on blood cholesterol are saturated fatty acids, trans fatty acids and cholesterol.
Saturated and Trans Fats
To lower high cholesterol, limit intake of saturated fat to no more than 7 percent of daily calories. Saturated fats are usually hard or solid at room temperature and found in high-fat animal products. To limit saturated fat, choose white poultry without the skin, fish, lean cuts of red meat, such as loin or round, and choose non-fat or 1-percent milk dairy products. Avocados contain only half a gram of saturated fat.
Trans fats are found in some baked goods and vegetable oil spreads. It is best to avoid trans fats completely. Check food labels for trans fat content or read the ingredient list and avoid products with hydrogenated fats. Avocados do not contain any trans fat.
Cholesterol
The AHA recommends limiting dietary cholesterol intake to no more than 200 mg daily. Cholesterol is only found in animal products. It is highest in organ meats, egg yolks and some shellfish. Limit egg yolks to two per week; you can use more egg whites or egg substitutes. Avocados do not contain any cholesterol.
Fats in Avocado
According to the USDA National Nutrient Database, a 1-oz. serving of avocado contains 4.5 g total fat, or 7 percent daily value. The fat content is primarily heart-healthy monounsaturated fatty acids, at 3 g. There is 0.5 g polyunsaturated fat and 0.5 g saturated fat. The AHA recommends choosing monounsaturated fats in place of saturated fats as part of a heart-healthy diet. For example, use avocado slices or 2 tbsp. mashed avocado in place of mayonnaise on a sandwich.
