We all know the old saying we heard growing up about a certain popular, crimson-colored fruit.
“An apple a day keeps the doctor away.”
Well, it’s 2015, and I’d like to switch just one little word in that saying that could make a big difference in your long-term health.
Take a look …
“An avocado a day keeps the doctor away.”
That’s right; an avocado, which is technically a fruit, has the nutritional power to keep you out of the doctor’s office and make you an overall healthier person.
The health benefits of avocados are countless. Here are just a few …
- Maintain a healthy heart
- Control blood pressure
- Reduce/eliminate inflammation
- Promote eye health
- Reduce risk of stroke
- Prevent against birth defects
These are some pretty remarkable results from a food that some of us only equate to eating with tortilla chips. (My team and I often like to celebrate “Taco Tuesdays” with chips and guacamole.)
Now, I could write a substantially long newsletter article discussing all the benefits of eating an avocado a day, but instead I’d like to focus on a primary health condition that millions of Americans battle every day.
How Avocados Eat Away at Bad Cholesterol
In the United States, upward of 102 million people have cholesterol levels that are far above what is considered to be “healthy levels.”
Researchers believe it’s more important to focus on the ratio between two specific types of cholesterol:
HDL (high-density lipoprotein) and LDL (low-density lipoprotein).
Normally, it’s LDL cholesterol that is considered to be the “bad” type of cholesterol. It’s theorized that lowering LDL can provide an individual with a healthier overall ratio.
However, new research has discovered that eating an avocado a day as part of an overall diet that is rich in healthy fats, may actually help lower this LDL cholesterol.
Could an ‘Avocado Diet’ Work for You?
Researchers at Pennsylvania State University recruited 45 overweight participants who agreed to try three different types of cholesterol-lowering diets. Their study was published about a week ago in the Journal of the American Heart Association.
The researchers found that the avocado diet led to significant reductions in LDL cholesterol in comparison to the other two diets performed in the study.
To put the difference in proper perspective, LDL cholesterol decreased by about 14 milligrams per deciliter of blood. The low-fat diet only had a decrease of about 7 mg/dL and about 8 mg/dL drop from the moderate-fat diet.
Penny Kris-Etherton, professor of nutrition at Penn State and lead author of the study, had this to say to Americans …
“Consumers can include avocados in their diet in salads. They can include avocados on top of a sandwich, or in a sandwich. They can make guacamole and use vegetables rather than chips as the dip,” she said.
“I love guacamole and with my recipe, I’ll use avocados, cilantro, lime juice and garlic … and then sometimes I’ll put salsa in, or red pepper flakes.”
But like anything, too much of a good thing can be harmful. Avocados are definitely not low-calorie food.
“One avocado has around 200 to 250 calories. So I would strongly urge people not to just add an avocado a day to their diet, but they (also) have to substitute nutrient-poor calories, which are so popular in the U.S. diet.”
So, as you can see, by substituting an avocado a day for unhealthy food choices can bring about incredible benefits to your health.
So, instead of a low-fat diet, it makes sense to follow a healthy-fat diet instead. A whole avocado contains about 23 grams of fat, roughly the same as a Quarter Pounder with cheese.
The avocado, in addition to containing healthier fats, is also loaded with fiber and nutrients, as depicted in the infographic.
Natural health expert Dr. Joseph Mercola created this image on everything you need to know about this delicious green wonder.
As always, I strongly encourage you to check with your doctor before making changes to your diet.
But for those who really want to dive further into the benefits of the avocado. I hope you’ll give it a closer look.
Happy and Healthy Investing,
Uncommon Wisdom Daily