How Avocados Fight Bad Cholesterol
Not only delicious, but avocados are also believed to be beneficial for controlling high cholesterol. Avocados are easy to get and can be combined with other foods. Anyone can enjoy avocados while getting their health benefits.
Eating avocados helps the body absorb nutrients, including controlling the circulation of cholesterol levels in the blood. If you are one of those who have high cholesterol problems, eating avocados can help to stabilize them.
Benefits of avocados for your cholesterol
Do you like to eat meat without fiber offset? It is possible that your cholesterol levels are excessive.
Meat products, especially those processed in fast food, have a lot of saturated fat and trans fat. Although meat products are delicious, high cholesterol deposits in the blood can increase the risk of stroke and heart disease.
Even so, not all fatty foods are bad for health. For example, avocados. According to the American Heart Association, avocados help the body to reduce LDL (low-density lipoprotein) or bad cholesterol levels.
Avocados are also a source of MUFA (monounsaturated fat) that can reduce bad cholesterol levels if consumed in moderate amounts.
Not only that, but avocados also contain vitamins, minerals, fiber, phytosterols (components that can inhibit the absorption of cholesterol), and antioxidants. These ingredients work together to prevent cancer and heart problems in the human body.
Avocados to reduce cholesterol in obese people
Including avocados in your diet is the best way to reduce cholesterol levels, especially for obese people. According to a study from the Journal of the American Heart Association, avocado consumption can make participants not hungry quickly.
The study involved 45 healthy people (women and men) with overweight conditions. Participants involved were aged 21-70 years. They were divided into three groups and each carried out three low cholesterol diets for 5 weeks.
The first group was asked to undergo a low-fat diet without avocados. The second group underwent an avocado diet. The third group underwent a fat-moderation diet with the consumption of Hass avocados. This research is intended to find out whether avocado consumption plays a role in the diet, affecting the body's cholesterol levels.
After investigation, the results showed that participants who consumed a low-fat diet without avocado consumption had the worst cholesterol levels, compared to participants who went on a diet with avocado.
The researchers concluded a fat moderation diet with avocado consumption can reduce 13.5 mg LDL. Meanwhile, a fat moderation diet without avocados can reduce 8.3 mg of LDL. Participants on a low-fat diet can reduce cholesterol levels by 7.4 mg LDL.
Seeing the research above, it can be concluded that avocados can contribute to reducing levels of bad cholesterol or LDL.
Diet by including avocado in the daily menu becomes a healthy idea to maintain your body's cholesterol.
In addition to reducing processed foods, to start this diet, you can combine pieces of avocado with salads, vegetables, sandwiches, or low-fat protein foods (chicken or fish).
According to The American Heart Association , one recommended method is to adopt a Mediterranean diet by adding avocados to it. This Mediterranean diet is usually served with wheat-based foods, fatty fish, vegetables, fruits, and other foods that contain MUFA.
Thus, you can still enjoy a healthy diet in a fun way. Thanks to the benefits of avocados .
Eating avocados helps the body absorb nutrients, including controlling the circulation of cholesterol levels in the blood. If you are one of those who have high cholesterol problems, eating avocados can help to stabilize them.
Benefits of avocados for your cholesterol
Do you like to eat meat without fiber offset? It is possible that your cholesterol levels are excessive.
Meat products, especially those processed in fast food, have a lot of saturated fat and trans fat. Although meat products are delicious, high cholesterol deposits in the blood can increase the risk of stroke and heart disease.
Even so, not all fatty foods are bad for health. For example, avocados. According to the American Heart Association, avocados help the body to reduce LDL (low-density lipoprotein) or bad cholesterol levels.
Avocados are also a source of MUFA (monounsaturated fat) that can reduce bad cholesterol levels if consumed in moderate amounts.
Not only that, but avocados also contain vitamins, minerals, fiber, phytosterols (components that can inhibit the absorption of cholesterol), and antioxidants. These ingredients work together to prevent cancer and heart problems in the human body.
Avocados to reduce cholesterol in obese people
Including avocados in your diet is the best way to reduce cholesterol levels, especially for obese people. According to a study from the Journal of the American Heart Association, avocado consumption can make participants not hungry quickly.
The study involved 45 healthy people (women and men) with overweight conditions. Participants involved were aged 21-70 years. They were divided into three groups and each carried out three low cholesterol diets for 5 weeks.
The first group was asked to undergo a low-fat diet without avocados. The second group underwent an avocado diet. The third group underwent a fat-moderation diet with the consumption of Hass avocados. This research is intended to find out whether avocado consumption plays a role in the diet, affecting the body's cholesterol levels.
After investigation, the results showed that participants who consumed a low-fat diet without avocado consumption had the worst cholesterol levels, compared to participants who went on a diet with avocado.
The researchers concluded a fat moderation diet with avocado consumption can reduce 13.5 mg LDL. Meanwhile, a fat moderation diet without avocados can reduce 8.3 mg of LDL. Participants on a low-fat diet can reduce cholesterol levels by 7.4 mg LDL.
Seeing the research above, it can be concluded that avocados can contribute to reducing levels of bad cholesterol or LDL.
Diet by including avocado in the daily menu becomes a healthy idea to maintain your body's cholesterol.
In addition to reducing processed foods, to start this diet, you can combine pieces of avocado with salads, vegetables, sandwiches, or low-fat protein foods (chicken or fish).
According to The American Heart Association , one recommended method is to adopt a Mediterranean diet by adding avocados to it. This Mediterranean diet is usually served with wheat-based foods, fatty fish, vegetables, fruits, and other foods that contain MUFA.
Thus, you can still enjoy a healthy diet in a fun way. Thanks to the benefits of avocados .
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