One avocado per day can lower "bad" cholesterol

When it comes to fat, the healthy varieties are good for appetite control, skin and hair health, and even lowering "bad" cholesterol levels, a new study reports.

Research published in the Journal of the American Heart Association evaluated what effects avocados had on cardiovascular risk factors when the fruit replaced saturated fats in the diet (avocados have unsaturated fats).

Results showed that, compared with the average American diet, participants who ate an avocado a day along with a moderate-fat diet had "bad" or LDL cholesterol levels that were 13.5 mg/dL lower than participants who didn't eat avocados.

Mediterranean diet is a good start

While avocados can be expensive and not readily available in some parts of the country, said senior study author Penny M. Kris-Etherton, they can easily be incorporated into meals or snacks such as salads, lean protein dishes, or guacamole.

Focusing on eating principles similar to the Mediterranean diet - which includes fatty fish, olive oil, nuts and other foods rich in monounsaturated acids - can be a good substitute if avocados aren't available.

By replacing saturated fats with healthy fats, risk for heart disease or dangerous cholesterol levels can drop dramatically, the researchers said.

"We need to focus on getting people to eat a heart-healthy diet that includes avocados and other nutrient-rich food sources of better fats," Kris-Etherton said.

Source: American Heart Association

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