An avocado a day keeps the heart doctor away

Natural Health News – Eating an avocado per day as part of a diet moderate in healthy fats for the heart, to lower cholesterol can help improve levels of bad cholesterol in people with overweight and obesity, according to new research

the researchers tried to find out what effect avocados several risk factors for cardiovascular disease by replacing saturates from an average American diet with unsaturated fatty acids of avocados.

For the study, 45 healthy, overweight or obese between the ages of 21 and 70. Participants consumed a patients average American diet (consisting of 34% of calories from fat, 51% carbohydrate and 16% protein) for two weeks before starting one of three diets to lower cholesterol :. a diet low in fat and avocado diet moderate in fat and avocado, and moderate fat diet with an avocado per day

The two moderate diets fat both provide 34% of calories as fat (17% of calories from monounsaturated fatty acids MUFA /), while the low fat diet provided 24 percent of calories as fat (11% MUFA). Each participant consumed each of the three test diet for five weeks. Participants were randomly sequenced through each of the three diets.

The researchers found:

  • Compared to the reference average American diet, low density lipoprotein (LDL) – the so-called “bad cholesterol” – was 13.5 mg / dl lower after consuming the moderate-fat diet that included an avocado. LDL was also lower in moderate fat diet without avocado (8.3 mg / dl lower) and low fat (7.4 mg / dl lower), although the results were not as impressive as avocado diet .
  • Several additional blood measurements were also more favorable after diet avocado against the other two diets to lower cholesterol, as well :. total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol, and other

These measurements are all considered as factors of cardio-metabolic risk in ways that are independent of the effects of healthy fatty acids heart, said Penny M. Kris-Etherton, PhD, RD, lead author of the study and president of the American heart Association Nutrition Committee and Professor of Nutrition at Pennsylvania State University in University Park, Pennsylvania.

Healthy and fats

For the study the researchers used Hass avocados, those with green skin bumpy. MUFA addition, avocados also provide other bioactive components that may have contributed to the results as fiber, phytosterols, and other compounds.

According to the researchers, many healthy heart diets recommend reducing saturated fat levels, and its replacement by polyunsaturated fatty acids or monounsaturated fats to reduce the risk of heart disease.

The Mediterranean diet includes fruits, vegetables, whole grains, fatty fish and foods rich in monounsaturated fats like olive oil extra virgin acids and nuts. Because avocados, some research indicates that these fats contain not only better but also certain micronutrients and bioactive components that can play an important role in reducing the risk of heart disease.

“We need to focus on getting people to eat a healthy diet for the heart avocados and other sources of nutrient-rich foods include fats better,” Kris-Etherton said.

“In the United States avocados are not a mainstream food, however, and can be expensive, especially at certain times of the year. In addition, most people do not really know how to incorporate them into your diet, except to make guacamole. But guacamole is typically eaten with corn chips, which are high in calories and sodium. avocados, however, they can also be eaten with salads, vegetables, snacks, foods rich in lean protein (such as chicken or fish) or even whole. “

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