It is usual to think that the avocado , due to its high caloric intake, it tends to increase not only our weight, but also our cholesterol levels. It is a myth, a wrong belief completely wrong. While is true that the avocado is a food with a high level of calories (specifically, a single avocado is able to provide about 225 calories), when it is consumed in a moderate way it will only provide very important health benefits, so its consumption is always recommended even when we are following a weight loss diet in order to lose weight.
Not in vain, in the common diet, the avocado is considered one of the most nutritious foods , especially for the properties and benefits that it has. Even unlike what was thought until recently, it is able to help us reduce high cholesterol levels, a very common and habitual problem that does not cause symptoms until it is too late, hence it is always very important to perform routine blood tests in order to know how we are health and whether or not there would be some altered value.
Be that as it may, the avocado is a delicious fruit also known popularly with the name of avocado . From a nutritional point of view, it is extremely rich in vitamin E, which is capable of neutralizing free radicals and therefore reducing its negative action by acting as an excellent natural antioxidant. On the other hand, it stands out for its energetic contribution , ideal to help us raise our mood and give us energy at times when we need it most.
Moreover, from a nutritional point of view avocado is a rich source of folic acid , really indispensable especially during pregnancy; and provides potassium, a mineral that we know is good for the nervous system.
Avocado against cholesterol
But undoubtedly one of the most important qualities of avocado are its benefits when it comes to helping us to reduce high levels of fats in the blood. It is rich in unsaturated fats , so it favors the so-called HDL cholesterol (known as good cholesterol ), responsible for transporting cholesterol to the liver. Once here, it is eliminated through the bile, being then expelled to the digestive system.
This quality is not here, since in addition to raising the levels of good cholesterol or HDL, the truth is that it also helps in lowering the values of LDL (or bad) cholesterol, ideal therefore to take care of our heart and prevent cardiovascular diseases.
It's more, the avocado stands out for its high content of omega 3 fatty acids , as well as other substances and compounds beneficial against cholesterol and triglycerides, as for example is the case of monounsaturated fats.
For this reason, it becomes an excellent food to combat high cholesterol levels. However, we should not be confused: that it is good does not mean that we can consume it often, since we must not forget its high caloric content.
Therefore, consume one or two avocados per week could help us keep cholesterol levels at bay, while its calorie content would not affect our weight, especially in a negative way. Any excuse not to eat this delicious fruit?
One avocado a day to lower your bad cholesterol
A recent study carried out by a team of researchers from the State University of Pennsylvania (in the United States) and published in the journal Journal of the American Heart Association has allowed to verify that Eating an avocado a day is extremely useful to reduce high levels of LDL or bad cholesterol .
The study included 45 healthy overweight or obese people, who followed a diet high in fat for two weeks. Then there were three types of diet: a low-fat diet without avocado, another moderate-fat diet without avocado, and a moderate-to-fat diet but with the consumption of one avocado every day.
According to the results obtained, LDL cholesterol was lower in the diet than does avocado compared to the other two diets that did not have it. Further, Total cholesterol and triglyceride levels were also reduced .
How to eat avocado to lower cholesterol
If you have high cholesterol levels and in addition to following a low-fat diet you want to opt for avocado in order to reduce the high values of fats in the blood, it is possible to consume it easily and simply. For example, you can choose some of the following dishes:
- Salads: They are very nutritious and healthy dishes, extremely low in fat. You can make a very complete salad based on tomato, lettuce, carrots, cabbage and pieces of avocado, dressed with extra virgin olive oil and with a few drops of lemon juice.
- Snacks: the sandwiches are healthy options, obviously everything will depend on what we fill it with. A useful option is to make a sandwich with pieces of avocado. Simple and delicious
- Guacamole: It is likely that you have already tried this popular sauce. It is made with 100% natural ingredients, and is a nutritious and wonderful option to eat avocado and reduce your cholesterol.
- Alone: You can also choose to eat it alone. How? Parting it in half, carefully removing the pipe and adding a pinch of salt and a few drops of lemon juice, and eating it with a spoon. Delicious!