Avocados could be your heart’s best friend, says Penn State study

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Ah, the avocado! This creamy fruit has won the hearts of food lovers for everything from guacamole to avocado toast. But what if it’s more than just a tasty food?

What if it could actually help your heart? A new study from Penn State suggests just that—eating an avocado a day could lower your “bad” cholesterol and reduce your risk of heart disease.

Why Bad Cholesterol Matters

Cholesterol isn’t all bad; in fact, our bodies need some cholesterol to function properly.

However, too much LDL cholesterol—often called “bad” cholesterol—can stick to the walls of your arteries and lead to heart disease over time.

So, scientists are always on the lookout for ways to lower LDL levels. Previous research had already shown that avocados might help with this, but the Penn State study delved deeper.

Avocado vs Olive Oil: The Heart-Healthy Showdown

The research team, led by Penny M. Kris-Etherton, set up an experiment involving 45 healthy but overweight adults, aged 21 to 70. They were given three different diets designed to lower cholesterol:

  1. A low-fat diet with 24% fat.
  2. A moderate-fat diet with 34% fat and high oleic acid oils like olive oil.
  3. Another moderate-fat diet with 34% fat, but including one whole Hass avocado per day.

The participants tried out each diet for five weeks, with a two-week break between each one. Blood samples were taken before and after each period to measure cholesterol levels.

An Avocado a Day Keeps the Doctor Away

The results were surprising. All three diets did lower the participants’ LDL and total cholesterol, which was expected. But what wasn’t expected was that the avocado diet outperformed the others.

The avocado diet lowered “bad” cholesterol by an impressive 13.5 mg/dL. In comparison, the olive oil-based diet lowered LDL by 8.3 mg/dL, and the low-fat diet did so by 7.4 mg/dL.

What Does This Mean for You?

The researchers concluded that including one avocado each day as part of a moderate-fat diet could offer extra LDL-lowering benefits, reducing your risk of heart disease even more than other healthy diets.

So, the next time you enjoy some avocado toast or guacamole, you could be doing more than pleasing your taste buds—you might be helping your heart, too!

But as always, it’s essential to consider your overall diet and consult your doctor before making any significant changes to your eating habits.

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