Avocado is a useful fruit against cholesterol, which helps lower blood fat levels thanks to its unsaturated fat content. Discover all its qualities against cardiovascular diseases.
It is common to think that avocado, due to its high caloric intake, tends to increase not only our weight, but also our cholesterol levels. It is a myth, a completely wrong belief. Although it is true that avocado is a food with a high level of calories (specifically, a single avocado is capable of providing about 225 calories), when consumed moderately it will only provide very important health benefits, so its Consumption is always recommended even when we are following a weight loss diet in order to lose weight.
Not surprisingly, in the common diet, avocado is considered one of the most nutritious foods, especially due to its properties and benefits. Even unlike what was thought until recently, it is able to help us reduce high cholesterol levels, a very common and common problem today that does not cause symptoms until it is too late, hence it is It is always very important to perform routine blood tests in order to know how we are in health and whether or not there would be any altered value.
Be that as it may, the avocado is a delicious fruit also popularly known by the name of avocado. From a nutritional point of view, it is extremely rich in vitamin E, which is capable of neutralizing free radicals and therefore reducing their negative action, acting as an excellent natural antioxidant. On the other hand, it stands out for its energy contribution, ideal to help us raise our mood and give us energy in the moments when we need it most.
Moreover, from a nutritional point of view, avocado is a rich source of folic acid, which is really essential especially during pregnancy; and it provides potassium, a mineral that, as we know, is good for the nervous system.
Avocado against cholesterol
But without a doubt one of the most important qualities of avocado are its benefits when it comes to helping us reduce high levels of fats in the blood. It is rich in unsaturated fats, which is why it favors what is known as HDL cholesterol (known as good cholesterol), responsible for transporting cholesterol to the liver. Once here, it is eliminated through the bile, being then expelled to the digestive system.
This quality does not remain here, since in addition to raising the levels of good or HDL cholesterol, the truth is that it also helps when it comes to lowering the values of LDL cholesterol (or bad cholesterol), therefore ideal to take care of our heart and prevent cardiovascular diseases.
What’s more, avocado stands out for its high content of omega 3 fatty acids, as well as other beneficial substances and compounds against cholesterol and triglycerides, such as monounsaturated fats.
For this reason, it becomes an excellent food to combat high cholesterol levels. However, we should not be confused: that it is good does not mean that we can consume it often, since we must not forget about its high caloric content.
Therefore, consuming one or two avocados per week could help us keep cholesterol levels at bay, while their calorie content would not affect our weight, especially in a negative way. Any excuse not to eat this delicious fruit?
An avocado a day to lower your bad cholesterol
A recent study found that eating an avocado a day is extremely useful to reduce high levels of LDL or bad cholesterol .
The study included 45 healthy overweight or obese people, who followed a diet high in fat for two weeks. Then they followed three types of diet: a low-fat diet without avocado, another moderate-fat diet without avocado, and a last moderate-fat diet but with the consumption of one avocado daily.
According to the results obtained, LDL cholesterol was lower in the diet that did include avocado compared to the other two diets that did not have it. In addition, total cholesterol and triglyceride levels were also reduced.
How to eat avocado to lower cholesterol?
If you have high cholesterol levels and in addition to following a low-fat diet you want to opt for avocado in order to reduce the high levels of fat in the blood, it is possible to consume it easily and simply. For example, you can opt for some of the following dishes:
- Salads: they are very nutritious and healthy dishes, tremendously low in fat. You can make a very complete salad based on tomato, lettuce, carrots, cabbage and pieces of avocado, dressed with extra virgin olive oil and with a few drops of lemon juice.
- Sandwiches: sandwiches are healthy options, obviously everything will depend on what we fill it with. A helpful option is to make yourself a sandwich with avocado chunks. Simple and delicious.
- Guacamole: It is quite likely that you have already tried this popular sauce. It is made with one hundred percent natural ingredients, and it is a wonderful and nutritious option to eat avocado and reduce your cholesterol.
- Alone: You can also choose to eat it alone. How? Splitting it in half, carefully removing its pipe and adding a pinch of salt and a few drops of lemon juice on top, and eat it with a spoon. Delicious!