HomeHealth3 ways avocados help...

3 ways avocados help with cholesterol management

Avocados have become a valuable addition to diets for managing high cholesterol, offering monounsaturated fats, fiber, and ability to lower triglyceride levels.

Healthshots explains that cholesterol, a waxy, fat-like substance, is crucial for building cells and producing hormones. However, too much can cause serious health problems.

Cholesterol’s divided into “good” HDL cholesterol, which removes excess cholesterol from the blood, and “bad” LDL cholesterol, which can build up in arteries and increase the risk of heart disease and other cardiovascular issues.

For those with high cholesterol, often indicated by LDL levels above 190 milligrams per deciliter, adding avocados to their diet can be especially beneficial. Here are three ways avocados can assist in cholesterol management:

1. Providing monounsaturated fats

A sliced avocado on a white plate. Illustration photo by Unsplash

Avocados are rich in monounsaturated fatty acids (MUFAs), which can enhance heart health by lowering harmful LDL cholesterol levels while maintaining or increasing beneficial HDL cholesterol.

According to the Harvard T.H. Chan School of Public Health, a whole medium avocado contains 22 grams of fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), while having low sodium levels and containing no cholesterol.

Monounsaturated fats are similarly found in olive oil, nuts, and oily fish, unlike the saturated fats in dairy and meat, which can elevate cholesterol levels.

2. Giving high fiber content

Avocados are also an excellent source of dietary fiber, with a medium avocado providing about 10 grams. Studies, including those published by the American Heart Association, show that fiber can enhance HDL cholesterol levels and the overall quality of LDL cholesterol.

Thus, regular avocado consumption can significantly lower the risk of heart disease and coronary heart conditions.

3. Reducing triglyceride levels

Triglycerides, another blood fat type, can increase heart disease risk when elevated, especially when paired with high LDL or low HDL levels. Research, such as a 2015 meta-analysis in the Journal of Clinical Lipidology, indicates that replacing animal fats with avocados can lower LDL cholesterol and triglycerides, significantly improving heart health.

While avocados are helpful for cholesterol management, they should be part of a broader dietary strategy that includes reducing saturated and trans fat intake, regular physical activity, avoiding smoking, and managing stress. Nutrition experts recommend substituting animal fats with avocados as part of a balanced diet to maximize health benefits.

- A word from our sponsors -

spot_img

Most Popular

More from Author

Why ‘cardiac clearance’ could save your life

You have probably already heard that February is the month to...

Biggest quake yet could be still to come on Greek tourist island, seismologist warns

The seismic activity rattling Santorini and other Greek islands is not...

Solo but not alone. Connecting through travel on Valentine’s Day, beyond.

Shakeemah Smith isn't staying at home on Valentine’s Day just because she’s single. "I'm...

- A word from our sponsors -

spot_img

Read Now

Why ‘cardiac clearance’ could save your life

You have probably already heard that February is the month to focus on heart health, which means eating right, exercising and paying attention to the signs of heart attack, stroke and more. As a urologist, I see a different side of heart health every day: Many of my patients need “cardiac...

Biggest quake yet could be still to come on Greek tourist island, seismologist warns

The seismic activity rattling Santorini and other Greek islands is not over and the biggest quake yet could be still to come, a seismologist has warned. Rémy Bossu, Secretary-General of the European-Mediterranean Siesmological Centre, said “days, or perhaps, weeks” would be needed to evaluate the unusual tremors but...

They met on vacation and became best friends. Then they recreated their favorite photo 30 years later

Friends Scott Behringer, George Gilbert and Tim Korber always refer to the 1994 beach picture of the three of them in Cabo San Lucas as their “iconic photo.” In the shot, the trio are standing side-by-side, arms crossed and baseball hats facing backward, their colorful swim shorts and...

Solo but not alone. Connecting through travel on Valentine’s Day, beyond.

Shakeemah Smith isn't staying at home on Valentine’s Day just because she’s single. "I'm going to treat myself to a weekend in Dubai,” said the solo travel expert known as The Passport Abuser on social media. “I'm going to be living my best life.” In a survey of 2,000 Americans last year, travel search...

Scientists find that things really do seem better in the morning

UCL study into mental health and wellbeing finds that people generally feel worse at night and on Sundays Nightmare day at work? Date stand you up? Don’t worry, things really will seem better in the morning. In the most comprehensive study of its kind, scientists have found that generally,...

I got an ebike – and discovered a secret side of France

Free to explore my hilly corner of the countryside, I found hidden paths to sacred springs, prehistoric monoliths, empty swimming holes … When I moved from London to a hilly area of rural France in 2017, I brought my bike with me. A faithful secondhand racer, it had served me...

The one change that worked: I took up ballet – and learned to live in the moment

Working long days as a corporate lawyer, I needed an exercise regime to get me out of my head. Reviving a childhood passion helped me reconnect with my body My earliest memories of ballet will be familiar to many childhood dancers: ribbons, shoe fittings, hairspray (lots of it)....

A Complete Unknown: how charity shop and Etsy finds completed iconic Dylan look

Film’s costume designer explains how a scarf made from a blanket and some custom-made Levi’s formed key part of Timothée Chalamet’s wardrobe It’s as central to Bob Dylan as a harmonica – it is, of course, a scarf, Dylan’s preferred accessory, and one that has become a go-to...

New Jeans เดินหน้าต่อ ประกาศเปลี่ยนชื่อวงเป็น NJZ เตรียมเปิดโชว์แรกที่ฮ่องกง

ก่อนหน้านี้ได้เป็นมหากาพย์ดราม่าสั่นสะเทือนวงการ K-POP ระหว่างค่าย HYBE กับ "มินฮีจิน (Min Hee Jin)" อดีต CEO ของ "ADOR" ซึ่งเป็นบริษัทในเครือของ HYBE ที่เป็นผู้สร้างวงเกิร์ลกรุ๊ปคลื่นลูกใหม่ "NewJeans (นิวจีนส์)" ที่ได้มีปัญหาดราม่าต่างๆ เกิดขึ้นมากมาย ซึ่ง 5 สาว NewJeans ได้ออกมาตั้งโต๊ะแถลงข่าวว่า NewJeans จะทำการยุติสัญญากับ ADOR ภายในเที่ยงคืนของวันที่ 29 พ.ย. 2024 พร้อมกับบอกว่า แม้ว่าอาจจะไม่สามารถใช้ชื่อ NewJeans ได้อีก แต่พวกเธอจะพยายามต่อสู้เพื่อรักษาสิทธิในชื่อวงต่อไป อีกทั้งบอกอีกว่า NewJeans มีแผนที่จะปล่อยเพลงใหม่และออกทัวร์รอบโลกในปีหน้า และถ้าเป็นไปได้ อยากร่วมงานกับ มินฮีจิน อดีต CEO ต่อไป และหลังจากที่แฟนๆ รอคอยกันมายาวนาน ล่าสุด (7 ก.พ....

Attention federal employees: It may be hard to get a private sector job right now

In an effort to shrink the size of the federal workforce, the Trump administration is prodding government employees to shift to the private sector for the next stage of their careers. But it may not be that simple. Eligible federal workers initially had until Thursday to accept the administration’s deferred...

Treasury Secretary Scott Bessent wants to bypass the Fed to lower interest rates

Treasury Secretary Scott Bessent has a new plan in the fight to bring down historically high interest rates, and it’s got nothing to do with the Federal Reserve. Bessent, in two interviews this week, said the Trump administration wants to focus on lowering long-term interest rates, which are...

Mr Nguyen Thang Long – The dream of elevating young designers at Global Student Fashion Week

In the Vietnamese fashion industry, Mr. Nguyen Thang Long is not only known as a passionate founder but also as a strong source of inspiration for the younger generation of designers. With firm belief in the talent and creative potential of young people, he has tirelessly worked...