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Avocados Can Lower the Risk of Heart Disease and Reduce Bad Cholesterol

Avocados are a source of heart-healthy monounsaturated fat.

REPUBLIKA.CO.ID, JAKARTA — In recent years, avocado has become an increasingly popular fruit due to its potential health benefits. Avocados are a great source of heart-healthy monounsaturated fat, which has been linked to a reduced risk of heart disease.

There are also vitamins and minerals, including vitamin K, folate, potassium, vitamin C, and vitamin E for body growth and tissue repair. A study found that consumption avocado can lower total cholesterol and low density lipoprotein (LDL) which is often called bad cholesterol.

Cholesterol is an integral component for the human body which is produced by the liver. Maintaining healthy cholesterol levels is essential for maintaining healthy cell membranes, producing hormones such as estrogen and testosterone, and synthesizing vitamin D.

LDL is the main source of artery-clogging plaque. Temporary, high density lipoprotein (HDL) aka “good cholesterol”, absorbs LDL and carries it back to the liver to be excreted from the body. Cholesterol levels HDL High levels can reduce the risk of heart disease.

One of the most studied benefits of avocado consumption is its impact on cholesterol levels. According to various studies, eating avocados can regulate HDL cholesterol levels and kolesterol LDL because they are naturally high in heart-healthy monounsaturated fats.

Because it contains vitamins like C and K, it is a good source of fibre. Avocados are also a source of phytosterols or cholesterol-lowering nutrients. In 2019, research by the University of Penn State proved that eating one avocado a day can help reduce bad cholesterol levels.

In a randomized controlled feeding study, researchers found that eating one avocado a day was associated with lower LDL levels. In particular, small dense LDL particles and oxidized LDL in obese adults.

Overall, daily consumption of avocados resulted in a 2.9 milligram per deciliter (mg/dL) reduction in total cholesterol and a 2.5 mg/dL reduction in LDL cholesterol among study participants. Specifically, the study found that avocados helped reduce oxidized LDL particles.

These particles start a chain reaction that can lead to atherosclerosis. This is similar to the way oxygen spoils food, such as apple slices turning brown at room temperature, the researchers say oxidation is bad for the human body.

After five weeks on the avocado diet, participants had significantly lower levels of oxidized LDL cholesterol than before the study began, or after completing the low and moderate diets. Participants also had higher levels of lutein, an antioxidant, after the avocado diet. All bad LDL, including small and dense LDL, can be overcome by avocados.

The study findings have been published in the Journal of Nutrition and Dietetics. The researchers also found no negative impact of avocado consumption on body weight. However, it is important to note that avocados are also high in calories and fat.

Even though the fat in avocados is mostly monounsaturated, consuming it in excessive amounts can be risky. Therefore, it is advisable to consume the recommended amount of avocados as part of a healthy diet.

Despite the impression of avocado as a versatile fruit, it is still important to adopt a healthy lifestyle. That includes a balanced diet, regular physical activity, adequate hydration, adequate sleep, and managing stress which are important for maintaining heart health. Indian ExpressSaturday (28/1/2023).

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