For those wrestling with high cholesterol, it might be worth shaking up your daily eating habits.
High cholesterol, or hypercholesterolemia to give it its medical term, refers to an excess level of cholesterol in the bloodstream.
Cholesterol itself is essential for the body, helping to build cells, create hormones, and synthesise vitamin D. However, if cholesterol levels climb too high, they can heighten the risk of cardiovascular diseases such as heart disease, heart attacks, and strokes.
Yet, according to research, a particular fatty fruit might just do the trick in combating this issue without adding inches to your waistline.
A study published in 2022 in the Journal of the American Heart Association found that munching on an avocado every day for six months significantly lowered high cholesterol levels.
Notably, participants managed to achieve this reduction without accruing extra fat in problematic areas like the liver or abdomen. Leading the research was Professor Penny Kris-Etherton from Penn State University.
Professor Kris-Etherton shared her insights: “While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet.”
She went further to say: “Incorporating an avocado per day in this study did not cause weight gain and also caused a slight decrease in LDL cholesterol, which are all important findings for better health.”
The study in question is being celebrated as the most comprehensive to date on the health benefits of avocados. Involving 923 participants over six months, half were instructed to consume avocados daily while the remainder did not.
Those who ate avocados showed a decrease in LDL cholesterol levels. However, these results have sparked debate among experts.
NutritionFacts.org has proposed that the reduction in “bad” cholesterol may be attributed to a lower intake of animal fats rather than the direct influence of avocados, which are not thought to contain sufficient LDL cholesterol to make a notable difference.
Despite differing opinions, it’s undisputed that avocados are nutrient-dense, packed with folate, magnesium, and phosphorus, all vital for numerous bodily functions and overall well-being. To enjoy the advantages, incorporating avocados into a balanced diet along with other healthy lifestyle choices is advised.
To lower cholesterol, the NHS recommends eating more:
- oily fish, like mackerel and salmon
- brown rice, bread and pasta
- nuts and seeds
- fruits and vegetables
Moreover, boosting physical activity to a minimum of 150 minutes weekly, stopping smoking, and keeping alcohol consumption under 14 units a week can aid in cholesterol management.
You should also try to eat less:
- meat pies, sausages and fatty meat
- butter, lard and ghee
- cream and hard cheese, like cheddar
- cakes and biscuits
- food that contains coconut oil or palm oil