Every day: The most important fruit you can eat

By: Dr. Victor Marchione | Cholesterol | Wednesday, January 28, 2015 – 5:05 a.m.

Every day: The most important fruit you can eat Have you been avoiding avocados because they are high in fat? New research shows that it can be lack of benefits of fruit to your cholesterol numbers and cardiovascular health.

In fact, eating an avocado a day as part of a diet with moderate fat intake may help lower cholesterol in patients who are obese or overweight. Dietary fat – the good kind – is an important part of their diet, making the avocado versatile super food that should not be overlooked

Have you tried to cut some avocado in a salad or spread. on whole grain bread for sandwich filling? Delicious!

Avocados are healthy, after all …

Avocados have long had a reputation as a “no-no” because of its high fat content in the diet. But most of that fat is monounsaturated, a “good fat” that lowers cholesterol levels blood and reduces the risk of cardiovascular disease.

Related Reading: Why get a good score cholesterol could be bad for you

The fruit also has about 4 grams of protein in each , small amounts of natural sugars, nearly half of the recommended amount of fiber and nutrients like potassium and vitamin K. daily intake research published in Nutrition Journal in 2014 found that the average consumption avocado with lunch every day could satisfy hunger in overweight people and help control weight.

For the new study, published in Journal of the American Heart Foundation , researcher in order to see how the substitution of sources of saturated fatty acids or “bad fats” with avocados could reduce levels of bad cholesterol and therefore reduce the risk of cardiovascular diseases such as myocardial infarction and stroke.

The study included 45 healthy participants 21 70 years, which were obese or overweight. Their diets before the study were considered typical for Americans, consisting of approximately 34 percent of calories from fat (17 percent monounsaturated fatty acids included). Each participant followed three diets to lower cholesterol five weeks each: A diet low in fat and avocados (24 percent fat, with 11 percent of that monounsaturated), a diet moderate in fat and avocados, and a moderate-fat diet including one Hass avocado a day.

diet that cuts cardiovascular risk?

After each phase of the diet, low-density lipoprotein or LDL cholesterol each patient – the “bad” type of cholesterol or dangerous – I was tested. On average LDL cholesterol levels were 8.3 milligrams per deciliter (mg / dl) lower after following a diet low in fat and avocado and 7.3 mg / dl lower after following the moderate-fat diet without avocado, compared with the average of the baseline.

However, impressively, after following the moderate fat diet with avocado, LDL cholesterol levels were 13.5 mg / dl lower compared to baseline levels. The researchers also reported improvements in other measures of blood as total cholesterol, small dense LDL, triglycerides and non-HDL cholesterol.

While the study included a controlled diet, researchers said the results indicate that avocados may have the potential to reduce LDL cholesterol when part of a diet with moderate fat intake.

Related Reading: Why is it so important to keep your cholesterol under control

“We need to focus on getting people to eat a heart-healthy diet avocados and other rich sources of nutrients include fats are better, “says study author Penny Kris-Etherton, of Pennsylvania State University.

Although we tend to associate the avocado with guacamole, which often consume with unhealthy foods like corn chips, which can also be eaten in salads and sandwiches with vegetables and lean protein sources, such as poultry. Avocados are not a typical mainstream American food, but that does not mean they do not enjoy acquire a taste for them.

Eat for heart health

Avocados are not the only food that can help control cholesterol, but they are a good bet. Other food with heart-healthy qualities include salmon, garlic, beans and nuts. Include some of these foods into your diet instead of those high in saturated fats, such as fatty cuts of meat, cured cheeses, cream and palm oil.

The next time you are making a sandwich or salad, be sure to cut some avocado!

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