This is good news for avocado lovers out there. Eating an avocado per day, as part of a heart healthy and cholesterol-lowering moderate-fat diet, can help improve bad cholesterol levels in overweight individuals. This is according to a new research published in the Journal of the American Heart Association.
The researchers evaluated the effect avocados have on traditional cardiovascular risk factors by replacing saturated fatty acids from an average diet, with unsaturated fatty acids from avocados.
The research consisted of 45 healthy and overweight patients ranging in age from 21-70. The participants were place on 3 different cholesterol-lowering diets. Two weeks prior to the new diet, the participants consumed an average American diet. Then the participants were randomly placed on a 5 week lower fat diet without avocado, a 5 week moderate-fat diet without avocado, or a 5 week moderate-fat diet with one avocado per day.
The study found that an avocado per day helps lower triglycerides, LDL cholesterol and overall cholesterol.
The researchers also found out that LDL cholesterol was lowest on the participants with moderate fat diet that included 1 avocado per day. They also found that this diet resulted in overall lower triglycerides, cholesterol and other cardiovascular risk factors.(2)
In the US, avocados are not a staple in the Standard American Diet. Many people are struggling with ways to incorporate avocados into their diet, outside of guacamole. Adding avocados to sandwiches, salads or even dessert are great ways to incorporate more of this nutritious fruit.
If you want to add avocado into a dessert your whole family will love, consider making these avocado fudge bites from Chocolate Covered Katie.
Avocado Fudge Bites
6 Tablespoon melted coconut butter
2 Tablespoon pure maple syrup or raw agave
1/4 cup mashed ripe avocado
1/4 teaspoon pure vanilla extract
Pinch of salt
Stevia to taste
1. Blend all ingredients together until smooth.
2. Spread into a plastic container. Then freeze until set, for at least 3 hours.
3. Either scoop into balls using a mini cookie scoop or cut into fudge.
If you want to coat them in chocolate, follow these:
1. Combine equal parts virgin coconut oil, pure maple syrup and cocoa powder, until a thin sauce forms.
2. Dip in the fudge balls.
3. Set back in the freezer to harden. Leftovers should be placed in the freezer or fridge for up to three days.