Fruit should be a regular part of your diet for a number of reasons, but one particular fruit is particularly noteworthy.
There are many benefits to including blueberries, bananas, and tangerines in your diet, but those aren't the only fruits you ought to consume frequently. In fact, considering that the delicious and adaptable meal might lower your cholesterol level, you might wish to eat one avocado every single day.
500 individuals in a study that was just published in the Journal of the American Heart Association were instructed to consume a large avocado each day, while the remaining 500 people were not. Additionally, the 500 individuals who weren't regularly including the fruit in their diets were instructed to consume no more than two avocados per month. After a six-month period, it was shown that participants who consumed the famous fruit frequently had a healthier diet overall and their cholesterol levels had decreased.
According to Sarah Glasser, RD, CDCES, "Overall, this is a strong study because it was randomised and controlled with a big number of patients," she tells Eat This, Not That! "The participants in each group also had similar baseline diets, rating roughly a '50%' on the Healthy Eating Index," the study further noted.
However, according to Glasser, "one notable limitation of this study was that they did not gather data on medication use, including statins and dietary supplements, during the 6-month trial." Nevertheless, "their baseline data also employs 24-hour food recall to get data about usual diet," which "is not as good as a food frequency questionnaire" since "one day isn't genuinely indicative of someone's regular diet," is used to collect information about usual diet. While their food intake data appears to be accurate, according to Glasser, it definitely doesn't include items like the milkshake you had last Friday or the pizza you eat every Friday.
Regarding how avocados reduce cholesterol levels, Glasser claims that they "speed up the breakdown of triglyceride-rich lipoproteins and by preventing the liver from creating more VLDL (one level worse than LDL! )," which "means there is less LDL in your bloodstream overall.
Last but not least, Glasser notes that "it is very usual for people to quickly avoid things like red meat, cheese, and too many desserts when they are diagnosed with high cholesterol." In contrast, she would "want to see more individuals focus on adding nutritious items to their diet because here is where the nutrition magic actually happens for disease prevention."
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