Eating One Avocado Per Day May Help Reduce Cholesterol

Avocado is a popular fruit that sometimes gets a bad reputation for being too “fatty. However, a recent study suggests that eating one avocado containing monounsaturated fatty acids per day may help lower LDL or “bad” cholesterol.

Participants in the study included 45 overweight or obese participants between the ages of 21 and 70. All had high LDL cholesterol at the beginning of the study. They were instructed to participate in one of three diets over the course of five weeks:

1. a lower-fat diet (24% fat);

2. a moderate-fat diet (34% fat) including monounsaturated fatty acids in the form of high oleic acid oils such as olive oil;

3. a moderate-fat diet (34% fat) including monounsaturated fatty acids in the form of one Haas avocado.

At the conclusion of the study, all three diets lowered LDL and total cholesterol. However, the avocado diet was associated with higher reductions in LDL cholesterol: 13.5 mg/dL in the avocado diet, 8.3 mg/dL in the moderate-fat diet, and 7.4 mg/dL in the low-fat diet.

Researchers from Pennsylvania State University conducted the study. It was published online ahead of print on January 7, 2015, in the Journal of the American Heart Association.

Avocados are a great source of protein, fiber, potassium, vitamin K, vitamin B9, vitamin B6, vitamin C, and vitamin E.

Previous studies suggest that avocados may help reduce the risk of diabetes, help with weight loss, and even reduce the risk of developing certain types of cancer.