An avocado a day lowers cholesterol - healing practice

Health Effects of Avocado Consumption

When people eat an avocado a day, not only does it improve the overall quality of their diet, but there is also a reduction in bad LDL cholesterol and total cholesterol levels.

A new study involving researchers from Pennsylvania State University examined whether eating an avocado a day for six months could reduce visceral obesity. Risk factors associated with cardiometabolic disorders were also assessed.

The results were published in the English-language journal "Journal of the American Heart Association".

Lose weight with avocados?

According to the team, there was already some smaller research that found a link between avocado consumption and lower body weight, BMI and waist circumference.

Participants were overweight or obese

However, the current research is the largest and most comprehensive study to date on the health effects of avocados. 1,000 overweight or obese people took part in the study.

Half of the participants were instructed to eat an avocado every day. The other half were told to stick to their usual diet and eat less than two avocados a month.

The participants' overall diet quality was rated on a 100-point scale. The researchers report that fat in the abdomen and around other organs was accurately measured by MRI before and at the end of the study.

No effect on belly fat and waist circumference

It showed that eating an avocado a day for six months had no effect on belly fat, liver fat or waist circumference in overweight or obese people.

Avocados lower cholesterol levels

However, experts have found that eating an avocado a day leads to a slight reduction in unhealthy LDL cholesterol levels. Additionally, participants who consumed avocados were shown to have better nutritional quality during the study period.

Avocados beneficial for a balanced diet

"Although avocados had no effect on belly fat or weight gain, the study provides evidence that avocados may be a beneficial addition to a balanced diet," said Professor Penny Kris-Etherton. at Pennsylvania State University, in a press release.

No weight gain with avocados

According to the author of the study, Professor Dr. Jeanne Sabate.

This shows that getting extra calories from avocados does not negatively impact body weight or belly fat while lowering total and LDL cholesterol.

Ultimately, experts found that consuming avocados daily led to a reduction of 2.9 milligrams per deciliter (mg/dL) in total cholesterol and 2.5 mg/dL in LDL cholesterol.

How to consume avocados?

Going forward, the team plans to take a closer look at the data on the effects of avocado consumption. Since the participants in the current study were not told in what form they should consume the avocados, one could, for example, analyze how the avocados were consumed and whether there were any differences in the results. depending on the type of consumption. (as)

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This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


Alice H Lichtenstein, Penny M Kris‐Etherton, Kristina S Petersen, Nirupa R Matthan, Samuel Barnes, et al. in: Journal of the American Heart Association (published 05/07/2022), Journal of the American Heart AssociationPennsylvania State University: Daily avocados Improve Diet Quality, Help Lower cholesterol levels (published 07/05/2022), Pennsylvania State University

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.