If you struggle with high cholesterol, avocado and other plant-based foods that contain a high amount of unsaturated fat can help get your levels back within the recommended range. Multiple studies have shown that replacing saturated fat in the diet with healthier unsaturated fat, HDL-cholesterol levels drop significantly.
Saturated fat is found in highest concentrations in meat and other animal-based foods. On the other hand, fruits and vegetables are the best sources for unsaturated fat. Vegetable oils such as olive oil and avocado oil are almost 100% monounsaturated and polyunsaturated fats. In order to reduce cholesterol levels, as well as for general health, and is a great idea to eat a tablespoon of one of these oils every morning.
It is important to understand that avocados and other vegetarian food sources do not contain any cholesterol. Cholesterol only comes from animal-based food. Therefore, to combat high cholesterol levels, I recommend changing your diet plan to include more vegetarian cuisine and to cut down on meat and dairy products.
Not only can avocado help to lower your bad cholesterol levels, but there is some evidence that it can also increase levels of the good kind, called HDL-cholesterol. Evidence is less certain on this, but studies have shown that many subjects also experience increased levels of good cholesterol by adjusting their diets.
HDL-cholesterol helps to reduce LDL cholesterol by scavenging the bloodstream for cholesterol and triglyceride molecules and sending them to the liver for removal. HDL also aids in repairing the interior walls of the blood vessels, called endothelium. Damage to the endothelium results in arteriosclerosis, which increases risk for heart attack and stroke.
According to the avocado nutrition guide, one cup of avocado contains a hefty 17 grams of unsaturated fat. Take advantage of the avocado’s health benefits to your cholesterol by eating a half of one each day. I recommend using an avocado saver to store the other half for the next day. This cool kitchen tool will keep the avocado green and fresh during storage.
Photo: Avocado roll with black rice by Jennifer
For the Avocado Aficionado
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