Guacamole is a dip that originated in Mexico but is now served worldwide. Mashed avocados serve as the base for this dip. Additional ingredients are lemon or lime juice, diced tomatoes, onions, garlic and salt. It is typically served with tortilla chips, although it is also used in burritos, tacos and salads. Several components of guacamole can help lower blood cholesterol, which can reduce your risk of heart disease.
Oleic Acid
Oleic acid is an essential fatty acid found in avocados. Essential fatty acids are fats that your body cannot produce from other substances, so they must be derived from food. Oleic acid may inhibit the formation of cholesterol lipids in your bloodstream, according to "Journal of Lipid Research." The ability of oleic acid to prevent the manufacture of low-density lipoproteins, which are components of cholesterol that contribute to arterial blockages, may reduce your risk of heart attack and coronary artery disease.
Dietary Fiber
Avocados are rich sources of dietary fiber -- a medium avocado has about 13.5 g of this nutrient, according to the U.S. Department of Agriculture's National Nutrient Database. Dietary fiber binds to saturated fats and cholesterol in your digestive system, preventing the transfer of these fats to your bloodstream, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This may help reduce levels of artery-clogging low-density lipoproteins.
Unsaturated Fats
Avocados are commonly considered a fatty food. But most of the fats found in these fruits are unsaturated. A medium avocado has about 19.7 g of monounsaturated fats and 3.65 g of polyunsaturated fats, according to the National Nutrient Database. Unsaturated fats may elevate high-density lipoproteins, according to Balch. High-density lipoproteins help lower bad cholesterol levels and allow your body to clear out lipid deposits in your arteries.
Considerations
Although guacamole may offer cholesterol-lowering benefits, it is still high in calories. A medium avocado has about 300 calories, according to the National Nutrient Database. Too many calories can lead to weight gain.
Tomatoes also contain lycopene, a substance that is believed to lower cholesterol and prevent heart disease. But evidence linking lycopene to reduced cholesterol levels is not conclusive. A study published in "Nutrition Journal" showed no cholesterol reduction in those given 20 mg of lycopene daily in the form of tomato or watermelon juice.
References
- "Journal of Lipid Research"; Oleic Acid is a Potent Inhibitor of Fatty Acid and Cholesterol Synthesis in G6 Glioma Cells; Francesco Natali, et al.; June 2007
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- "Nutrition Journal"; Lycopene From Two Food Sources Does Not Affect Antioxidant or Cholesterol Status of Middle-Aged Adults; J.K. Collins, et al.; September 2004
