How Avocado Can Lower Cholesterol And Heart Disease
Avocados are one of the best plant sources of fat, especially when compared to red meats which increase heart failure risk.
How Avocado Can Lower Cholesterol And Heart Disease
Avocados are one of the best plant sources of fat, especially when compared to red meats which increase heart failure risk.
But to do that we must understand dyslipidemia.
What Is Dyslipidemia?
Dyslipidemia is a metabolic disorder characterised by abnormally high or low levels of lipids (fats) or lipoproteins in the blood. These include elevated levels of low-density lipoprotein cholesterol (LDL-C, often called “bad” cholesterol), high total cholesterol (TC), high triglycerides (TG), and/or low levels of high-density lipoprotein cholesterol (HDL-C, “good” cholesterol).
When LDL particles (especially small, dense LDL) accumulate in the arterial walls and undergo oxidation, they contribute to formation of atherosclerotic plaques, narrowing arteries and increasing risk of heart disease and stroke.
How Avocados Help
Avocados help lower cholesterol by providing monounsaturated fatty acids (MUFAs) and fiber.
This combination balances your HDL ("good") cholesterol and LDL ("bad") cholesterol levels, respectively.
One of the strongest findings is when avocados (or foods rich in MUFAs/fibre) replace saturated-fat foods (like red meat, butter, processed meats) in the diet. This dietary change tends to produce greater benefit than simply adding avocado on top of a typical diet.
Why Avocados Are A Superfood
Avocados in place of foods high in saturated fat can significantly reduce total and LDL cholesterol levels. The soluble fiber in avocados helps eliminate cholesterol from the body, while MUFAs, when they replace saturated fats, help increase HDL cholesterol.
Additionally, they have a very uniform umami taste profile, similar to egg, and it can be used in a variety of cooking methods.
A study published in NIH has suggested that increasing avocado intake in place of processed foods can restore the health of those with dyslipidemia.
Good On Its Own
Avocados have been blessed with a nice texture and taste profile, eating it raw, like carrots, or even mashed with potatoes, is the way to go!
Sources:
NIH: Is Avocado Beneficial for Lipid Profiles? An Umbrella Review of Systematic Reviews and Meta-Analyses
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