A study published in the Journal of Clinical Lipidology has found that consuming one avocado per day for six months can reduce low-density lipoprotein (LDL) cholesterol particles, equivalent to a four per cent lower risk of heart disease.
Study Details and Findings
The research analyzed data from the Habitual Diet and Avocado Trial, which included 786 adults aged 25 and older with abdominal obesity. Men had a waist circumference greater than 40 inches, and women greater than 35 inches. Participants were randomly assigned to two groups: one continued their usual diet and lifestyle, while the other added one avocado daily without other changes.
Adding an avocado daily did not alter weight or waist circumference, but it did change LDL levels. Blood samples at the start and end of the trial showed that the avocado group reduced LDL particle concentrations by an average of 49 nanomoles per litre compared to the control group.
Expert Insights
Lead author Janhavi Damani from Pennsylvania State University told Medical News Today: “Avocados contain several nutrients that have been linked to better heart and metabolic health, including monounsaturated fats, dietary fiber, and phytosterols. A single avocado provides about nine grams of fiber and naturally occurring phytosterols, which are likely responsible for the LDL particle reduction observed.”
Senior author Kristina Petersen added: “Four per cent is a modest reduction compared with the 14 to 29 per cent lower heart disease risk that has been associated with improving the entire diet. While improving the overall diet is likely to have a greater impact on heart health, identifying small, feasible dietary changes may help people make sustainable improvements over time.”
Understanding Cholesterol Levels
High cholesterol can only be confirmed via a cholesterol test, which measures total cholesterol, HDL (good cholesterol), and non-HDL (bad cholesterol). According to the NHS, healthy levels are: total cholesterol below 5mmol/L, HDL above 1.0mmol/L for men or 1.2mmol/L for women, and non-HDL below 4mmol/L. If concerned, consult a doctor.
