An Avocado A Day Keeps Heart Disease Away
What fatty food should you include daily if you want to lower heart disease risk? The Avocado!
The original research in Preventive Cardiology, “Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial,” proves without a doubt that eating an avocado a day keeps the doctor away. Gone is the apple with its higher sugar content and the inflammatory effect that sugar has. You can read this study here…
Avocados are a great source of monounsaturated fatty acids (MUFAS). This study replaced saturated fatty acids (SFA’s) with the avocado’s MUFAS. In a randomized cross over study they compared 3 groups:
- Low fat (24% fat) diet
2. Moderate fat (34% fat) – One avocado/ day (Avocado diet)
3. Moderate fat (34% fat) – high oleic acid oils.
Compared with baseline:
Group 1 had lowered LDL and HDL by -7.4mg/dl and -4.8 mg/dl
Group 2 (Avocado Diet) had lowered LDL and HDL by -13.5 mg/dl and -14.6 mg/dl
Group 3 had lowered LDL and HDL by – 8.3 mg/dl and – 8.7 mg/dl
Only the avocado diet significantly decreased LDL particle number, LDL, and LDL/HDL ratio from baseline.
The key to lowering heart risk is a combination of avoiding sugars, HFCS, refined flours, and avoiding the saturated fats, all of which are inflammatory. The Mediterranean diet that includes fruits, vegetables, whole grains, fatty fish, and the MUFAS like avocados, extra-virgin olive oil, and nuts has been shown to reduce heart disease. Some people who are already insulin resistant (if you struggle with weight this is probably an issue for you) should avoid most starches and grains as well eating more like the recently popular Paleo diet would suggest.
I agree with the findings of this study and recommend that we get most of our fat from plant sources. The avocado is a great addition to your diet.