The incredible cholesterol-lowering benefits of the Avocado

We all know the old saying our mothers told us growing up, "An apple a day keeps the doctor away." Well, it’s almost 2016 now, and I’d like to switch just one little word in that saying … take a look at it.

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 to 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

  Anti-inflammatory properties

  Promote eye health

  Reduce stroke risk

  Help prevent birth defects

These are some pretty remarkable effects from a food most of us only relate to binge-eating guacamole with chips.

Now, I could write a substantially long newsletter article discussing all the benefits of eating an avocado a day. But I’d like to focus on a health condition millions of Americans battle every day.

In the U.S., over 102 million people have cholesterol over what is considered healthy levels. Researchers believe what’s even more important to focus on, besides just high cholesterol, is the ratio of two types of cholesterol — HDL to LDL.

Normally, LDL is considered to be the "bad" type of cholesterol. Many experts theorize that lowering this type can provide an individual with a healthier ratio.

New research has found that eating an avocado a day, as part of an overall diet rich in healthy fats, may help lower this LDL cholesterol.

Researchers at the 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, compared with the other two diets performed in the study.

To put the difference in perspective, the avocado diet decreased LDL cholesterol about 14 milligrams per deciliter of blood. Compare that with a decrease of about 7 mg/dL for the low-fat diet, and about an 8 mg/dl drop from the moderate-fat diet.

Penny Kris-Etherton, professor of nutrition at Pennsylvania State University and lead author of the study, tells 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.

"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.

So, don’t go avocado-overboard. As Etherton points out:

"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 have to substitute nutrient-poor calories, which are so popular in the U.S. diet."

As you can see, substituting an avocado a day in place of unhealthy food choices can have incredible benefits to your health. Give it a try, and tell us what you think!

Happy and healthy investing,

Brad Hoppmann

Your thoughts on “The incredible cholesterol-lowering benefits of the Avocado”

  1. Required level cholesterol normal for humans?;how will you know your levels i.e machines?; do eggs taken increases your level and how many should be taken weekly?:

  2. I would like to thank you for highlighting Avocados as healthy. I’m an Avocado farmer in Texas, close to the border. I’m still amazed that most people still believe Avocados are fattening, or not healthy. Let’s change the old saying to: An Avocado a day, will keep the doctor away…..

    Kudos to Brad!

  3. It is very misleading because you didn’t mention the content of Avocado diet used in the study. Wouldn’t any nutrient dense food such as avocados improve your overall health if replaced with less nutritious food in our diet? I think we have tendency to single out certain food for being good for this & that. Who is really funding these studuse anyway? We should focus more on common sense approach to eating. Eat less processed food preferably organic and less in quantity. No food alone will save our life or improve our health if we don’t eat that way.

  4. When will Monsanto and others develop a GMO and Roundup ready version of the avocado to experiment on the human population?

  5. Over the last year I have read about the health benefits of adding avocado to my diet so I made avocado a staple of my diet for the last 4-5 months. I’m due for a physical with my doctor in mid-January, so I’ll be interested to see if my LDL (chronically high) has dropped.

  6. In my reading, I found the VLDL to be very important, not necessarily the ratio of HDL to LDL. FYI

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