Reduce Saturated Fat and Cholesterol Intake with Fresh Avocados (2024)

FAQs

Reduce Saturated Fat and Cholesterol Intake with Fresh Avocados? ›

According to research published by the American Heart Association , consuming one avocado per day can lower your levels of low-density lipoprotein (LDL), otherwise known as “bad” cholesterol.

According to research published by the American Heart Association , consuming one avocado per day can lower your levels of low-density lipoprotein (LDL), otherwise known as “bad” cholesterol.

The creamy taste and texture that avocados have means they can feel indulgent to eat, but they are good substitutes for high-saturated-fat options that you might add to a salad, sandwich or toast, like cheese, butter or fatty meats.

A daily dose of avocado is good for your heart. Research has shown that people who eat avocados every day have higher levels of HDL, the "good" cholesterol. Avocados also may be good for your gut biome. But they're high in calories, so stick to recommended serving sizes.

Oatmeal, oat bran and high-fiber foods

Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

Apples. Apples are the most nutritious, healthy, and tasty fruit. You must have heard the common saying 'An apple a day keeps the doctor away'. Apples can effectively help in lowering your blood cholesterol levels naturally, as it is rich in polyphenols.

Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.

Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.

Choose ingredients for these dishes that are low in saturated fats — like vegetables, whole grains, low-fat and fat-free dairy products, most oils, and lean cuts of meats and poultry. What are unsaturated fats? Unsaturated fats are found in some foods and most oils.

When to eat avocado, morning or night? ›

When should I eat avocado morning or night? A. Avocado can be consumed any time of the day, as a tasty addition to any meal. Having it during the day has its own set of benefits like improved blood flow and lower blood sugar along with lower calorie consumption while eating it at night may help you sleep better.

Interactions with Other Drugs:

Avocadoes are rich in potassium and may interact with drugs like lisinopril, ramipril, captopril are used in hypertension.

People who ate a whole avocado with their breakfast felt more satisfied and less hungry than those who ate a breakfast providing the same number of calories but with less fat and fiber. These properties may make avocados a valuable tool when it comes to appetite regulation and weight loss.

Cholesterol-lowering foods

1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty acids.

Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.

There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.

You May Reduce Your Heart Disease Risk

Due to their high nutrient density, another 2022 study in the Journal of the American Heart Association found that consuming avocados is associated with a 16% to 22% decreased risk of cardiovascular disease and coronary heart disease.

“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.