If you are suffering with high cholesterol, one fatty fruit might be what you are needing to bring levels down.
Cholesterol is a natural fatty substance in the blood stream that is produced by the liver and helps the body to produce hormones, vitamin D and bile.
High cholesterol, also known as hypercholesterolemia, occurs when there are high levels of LDL – or bad – cholesterol in the blood.
Too much cholesterol can block your blood vessels, increasing the risk of heart diseases such as heart attacks and strokes, Surrey Live reports. However researchers say that consuming one fatty fruit could make all the difference to your cholesterol levels.
A study conducted in 2022 found that eating an avocado everyday for half a year can help bring down cholesterol, without any unwanted fat accumulating in the liver or abdomen.
The study, conducted in 2022 in the Journal of the American Heart Association, was spearheaded by Professor Penny Kris-Etherton of Penn State University.
She expressed her findings: “While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet.”
She added: “Incorporating an avocado per day in this study did not cause weight gain and also caused a slight decrease in LDL cholesterol, which are all important findings for better health.”
The six-months study involved 923 participants, one half was asked to an avocado everyday whilst the others were told to avoid avocados all together. The results shown that the people who ate their avocados experienced lower levels of LDL – or bad – cholesterol.
However, these findings were challenged by other experts. NutritionFacts.org proposed that any cholesterol reduction might be due to decreased consumption of animal fats rather than avocado consumption alone.
Regardless of the debate, avocados are still rich in nutrients such as vitamin E and C, folate, potassium and fibre, which are all essential for overall health. To reap the benefits, it’s recommended to include avocados in a balanced diet encompassing healthy lifestyle choices.
To reduce high cholesterol, the NHS recommends a lifestyle change that includes eating a healthy balanced diet, exercising regularly, stopping smoking and drinking less alcohol.
As well encouraging people to stay awake from foods high in saturated fats such as cheese, cream and fatty meats, taking care of your diet will benefit your cholesterol levels.
Instead the NHS suggests to eat
- oily fish, like mackerel and salmon
- brown rice, pasta and bread
- nuts and seeds
- fruits and vegetables
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