4 Health Benefits of Avocado

Who thought that eating an avocado a day can keep your cholesterol at bay. So if you are looking to find a particular fruit that reduces cholesterol levels, then avocado should be the choice.

According to a small-scale study uploaded in the Journal of the American Heart Association, avocado happens to be a fruit that reduces cholesterol in the blood, especially among obese or overweight individuals.

However, an excessive intake of high-cholesterol food can be the cause of diseases like heart attack and stroke. Individuals with excess weight are also at risk of getting high cholesterol levels.

One piece of avocado is rich in various nutrients for the body such as vitamins, minerals, fibers, and compounds like phytosterol which will block the absorption of cholesterol.

Aside from that, it is also rich in antioxidants which will reduce the chances of getting cancer and heart attack. But how does avocado truly decreases the cholesterol levels in our bodies? Let us share with you the health benefits that one can gain from eating an avocado.

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Avocado, The Fruit That Reduces Cholesterol

Avocado contains many nutrients in them especially monounsaturated fatty acids or MUFAs which are crucial for the heart's health.

In fact, research has proven that the intake of one avocado a day can increase your heart's health and reduce your cholesterol level. Due to this, avocado is taken widely in most Mediterranean diets.

In another study in the Journal of the American Heart Association, 45 participants that are overweight and obese practiced 3 types of low-cholesterol diets for 5 weeks.

The first diet will be the low-fat diet followed by a moderate-fat diet and lastly a moderate-fat diet with the addition of one avocado a day.

In the early stages of the study, the participants had a bad cholesterol level(LDL) of 3.31 mmol/L. But with the low-fat diet being practiced, their LDL level went down to 3.08 mmol/L.

But in the groups that took the avocado, the reduction being recorded was slightly more which is 2.94 mmol/L. Despite the decrease not being that significant, this study is enough to prove that taking one avocado a day can reduce the cholesterol level in our bodies.

This is especially true for overweight and obese patients.

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Other Health Benefits Of Avocado

Avocado is not only beneficial for one's cholesterol level but also other health benefits that can be gained from consuming them. Some of them include:

1. Rich In Potassium

According to the US Department of Agriculture(USDA), 100 grams of avocado comprised 485 mg of potassium, almost 100 mg higher than the potassium found in bananas.

This mineral is crucial for the body's nervous system and not just that it can also benefit those with hypertension as it controls blood pressure.

Based on the American Heart Association(AHA), potassium will remove excess salt in our bodies and ultimately reduce our blood pressure.

2. High In Fibers

Those struggling with constipation and trying to lose weight should try avocado as part of their diet. Every 100 grams of avocado contains around 7 grams of fiber.

Food that is rich in fiber is not only good for the gut but will also make us feel full longer. Due to that, avocado is very suitable for those that are on a diet or trying to maintain a healthy body weight.

3. High In Folate

Folate is a type of vitamin B that is good for the brain's development. It is also important for general health during pregnancy. 100 grams of avocado contains almost 81 micrograms of folate.

According to the National Institutes of Health(NIH), women who are of reproductive age require 400 micrograms of folate each day. Pregnant women on the other hand need an increase to 600 grams of folate each day.

Folate is vital to prevent any deformation to the baby during pregnancy especially giving an effect to its brain and nerves. Almost half of the cases of pregnancy were not planned which shows the importance of taking folate in your daily diet.

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Final Words

Avocado is rich in various vitamins and minerals as well as monounsaturated fats that will help reduce the bad cholesterol in our bodies.

Not just that, avocado also has more potassium compared to bananas and is rich in vitamins B, C, and K.

Research has definitely shown the capability of avocados in reducing cholesterol levels. In fact, it is also capable of reducing the risk of stroke, cancer, and coronary artery disease.

Due to all these benefits, avocados should be a part of one's diet towards achieving better health and well-being.

But one should take not take one piece of avocado containing almost 200-300 calories. Always consume things in moderation to avoid any unwanted effects.

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