How avocado is now a proven superfood for the heart

 Study says it lowers bad cholesterol, helps in weight loss

This analysis is confirmation of all studies. Avocado is rich in monounsaturated fats, which reduce LDL cholesterol. Its soluble fibre binds to cholesterol molecules, preventing their absorption into the bloodstream. Phytosterols compete with cholesterol for absorption, resulting in reduced cholesterol uptake,’

While the avocado has always been a delicious, creamy fruit and an ideal option for a healthy breakfast, a new review and meta-analysis of multiple studies has once again proven its positive effects on cardiovascular health. The findings showed that individuals who followed an avocado diet experienced reduced total cholesterol level, lower levels of low-density lipoprotein (LDL) or bad cholesterol and higher levels of high-density lipoprotein (HDL) or good cholesterol compared to those who followed a habitual diet or a low-fat diet.

According to the study, “Avocados are rich in monounsaturated fatty acids (MUFAs), fibre and plant sterols, which have cholesterol-lowering effects. Incorporating avocados into a low-fat diet can be beneficial.” However, they were not able to significantly impact triglyceride levels or fasting glucose levels. “It is that one superfood that ticks off all the boxes of heart health.

Why are avocados being considered a heart-friendly superfood?



What works for avocados is that they are rich in monounsaturated fats, which are known to be heart-healthy fats that can improve blood vessel function and reduce inflammation. (Source: Freepik)
‘This meta-analysis is confirmation of all studies. Avocado is rich in monounsaturated fats, which reduce LDL cholesterol. Its soluble fibre binds to cholesterol molecules, preventing their absorption into the bloodstream. Phytosterols compete with cholesterol for absorption, resulting in reduced cholesterol uptake,’ says While the avocado has always been a delicious, creamy fruit and an ideal option for a healthy breakfast, a new review and meta-analysis of multiple studies has once again proven its positive effects on cardiovascular health. The findings showed that individuals who followed an avocado diet experienced reduced total cholesterol level, lower levels of low-density lipoprotein (LDL) or bad cholesterol and higher levels of high-density lipoprotein (HDL) or good cholesterol compared to those who followed a habitual diet or a low-fat diet.

According to the study, “Avocados are rich in monounsaturated fatty acids (MUFAs), fibre and plant sterols, which have cholesterol-lowering effects. Incorporating avocados into a low-fat diet can be beneficial.” However, they were not able to significantly impact triglyceride levels or fasting glucose levels. “It is that one superfood that ticks off all the boxes of heart health,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.

Why are avocados being considered a heart-friendly superfood?


What works for avocados is that they are rich in monounsaturated fats, which are known to be heart-healthy fats that can improve blood vessel function and reduce inflammation. Their high potassium content also aids in maintaining healthy blood pressure levels. They provide vitamin E, an antioxidant that helps protect cells from damage and inflammation, supporting overall cardiovascular function. Avocados contain B vitamins, including folate, which aid in lowering homocysteine levels, reducing the risk of heart disease. However, it’s essential to remember that while avocados can be beneficial for heart health, an overall balanced diet, exercise and other lifestyle factors play crucial roles in maintaining cardiovascular well-being.

How do avocados help lower cholesterol levels?

Avocados are rich in monounsaturated fats, specifically oleic acid, which is known to help reduce LDL cholesterol levels. These healthy fats can replace saturated fats in the diet, leading to improved cholesterol profiles. Additionally, avocados are a good source of dietary fibre, both soluble and insoluble. The soluble fibre binds to cholesterol molecules in the digestive system, preventing their absorption into the bloodstream. This process aids in lowering LDL cholesterol levels. Furthermore, avocados contain phytosterols, plant compounds that compete with cholesterol for absorption, resulting in reduced cholesterol uptake. The combination of monounsaturated fats, dietary fibre and phytosterols in avocados contributes to their cholesterol-lowering effects.

However, it’s important to consume avocados in moderation as part of a balanced diet to fully benefit from their heart-healthy properties. Always consult a healthcare professional for personalised dietary advice.

Do avocados aid in weight management?

Avocados can contribute to weight management and heart health due to their unique nutritional profile. Despite their higher calorie content, avocados are rich in monounsaturated fats, which can help increase feelings of fullness and satisfaction, potentially leading to reduced overall calorie consumption. Furthermore, they are a great source of fibre, aiding in digestion and promoting a sense of fullness.

However, moderation is key, as avocados are energy dense. And though they may contain good fats, that doesn’t mean you should gorge on them. Overconsumption may lead to weight gain, if not accounted for within an overall balanced diet. Incorporating avocados into a balanced diet that emphasises whole foods, lean proteins and a variety of fruits and vegetables can contribute to weight management

If you are looking for healthy fats, there is extra virgin olive oil. If it is texture, then consider pesto from basil leaves, nut butter, hummus, bananas, chia seeds, silken tofu and Edamame beans.

Imported avocados might have a larger carbon footprint due to transportation, impacting environmental concerns. Additionally, ensure these avocados meet local food safety regulations to avoid any health risks.

How avocado is now a proven superfood for the heart: Study says it lowers bad cholesterol, helps in weight loss

This analysis is confirmation of all studies. Avocado is rich in monounsaturated fats, which reduce LDL cholesterol. Its soluble fibre binds to cholesterol molecules, preventing their absorption into the bloodstream. Phytosterols compete with cholesterol for absorption, resulting in reduced cholesterol uptake,’

While the avocado has always been a delicious, creamy fruit and an ideal option for a healthy breakfast, a new review and meta-analysis of multiple studies has once again proven its positive effects on cardiovascular health. The findings showed that individuals who followed an avocado diet experienced reduced total cholesterol level, lower levels of low-density lipoprotein (LDL) or bad cholesterol and higher levels of high-density lipoprotein (HDL) or good cholesterol compared to those who followed a habitual diet or a low-fat diet.

According to the study, “Avocados are rich in monounsaturated fatty acids (MUFAs), fibre and plant sterols, which have cholesterol-lowering effects. Incorporating avocados into a low-fat diet can be beneficial.” However, they were not able to significantly impact triglyceride levels or fasting glucose levels. “It is that one superfood that ticks off all the boxes of heart health.

Why are avocados being considered a heart-friendly Health and WellnessHow avocado is now a proven superfood for the heart: Study says it lowers bad cholesterol, helps in weight loss
How avocado is now a proven superfood for the heart: Study says it lowers bad cholesterol, helps in weight loss

What works for avocados is that they are rich in monounsaturated fats, which are known to be heart-healthy fats that can improve blood vessel function and reduce inflammation.

‘This analysis is confirmation of all studies. Avocado is rich in monounsaturated fats, which reduce LDL cholesterol. Its soluble fibre binds to cholesterol molecules, preventing their absorption into the bloodstream. Phytosterols compete with cholesterol for absorption, resulting in reduced cholesterol uptake,’

While the avocado has always been a delicious, creamy fruit and an ideal option for a healthy breakfast, a new review and meta-analysis of multiple studies has once again proven its positive effects on cardiovascular health. The findings showed that individuals who followed an avocado diet experienced reduced total cholesterol level, lower levels of low-density lipoprotein (LDL) or bad cholesterol and higher levels of high-density lipoprotein (HDL) or good cholesterol compared to those who followed a habitual diet or a low-fat diet.

According to the study, “Avocados are rich in monounsaturated fatty acids (MUFAs), fibre and plant sterols, which have cholesterol-lowering effects. Incorporating avocados into a low-fat diet can be beneficial.” However, they were not able to significantly impact triglyceride levels or fasting glucose levels. “It is that one superfood that ticks off all the boxes of heart health,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.

Why are avocados being considered a heart-friendly superfood?

What works for avocados is that they are rich in monounsaturated fats, which are known to be heart-healthy fats that can improve blood vessel function and reduce inflammation. Their high potassium content also aids in maintaining healthy blood pressure levels. They provide vitamin E, an antioxidant that helps protect cells from damage and inflammation, supporting overall cardiovascular function. Avocados contain B vitamins, including folate, which aid in lowering homocysteine levels, reducing the risk of heart disease. However, it’s essential to remember that while avocados can be beneficial for heart health, an overall balanced diet, exercise and other lifestyle factors play crucial roles in maintaining cardiovascular well-being.

How do avocados help lower cholesterol levels?

Avocados are rich in monounsaturated fats, specifically oleic acid, which is known to help reduce LDL cholesterol levels. These healthy fats can replace saturated fats in the diet, leading to improved cholesterol profiles. Additionally, avocados are a good source of dietary fibre, both soluble and insoluble. The soluble fibre binds to cholesterol molecules in the digestive system, preventing their absorption into the bloodstream. This process aids in lowering LDL cholesterol levels. Furthermore, avocados contain phytosterols, plant compounds that compete with cholesterol for absorption, resulting in reduced cholesterol uptake. The combination of monounsaturated fats, dietary fibre and phytosterols in avocados contributes to their cholesterol-lowering effects.

However, it’s important to consume avocados in moderation as part of a balanced diet to fully benefit from their heart-healthy properties. Always consult a healthcare professional for personalised dietary advice.

Do avocados aid in weight management?

Avocados can contribute to weight management and heart health due to their unique nutritional profile. Despite their higher calorie content, avocados are rich in monounsaturated fats, which can help increase feelings of fullness and satisfaction, potentially leading to reduced overall calorie consumption. Furthermore, they are a great source of fibre, aiding in digestion and promoting a sense of fullness.

However, moderation is key, as avocados are energy dense. And though they may contain good fats, that doesn’t mean you should gorge on them. Overconsumption may lead to weight gain, if not accounted for within an overall balanced diet. Incorporating avocados into a balanced diet that emphasises whole foods, lean proteins and a variety of fruits and vegetables can contribute to weight management

If you are looking for healthy fats, there is extra virgin olive oil. If it is texture, then consider pesto from basil leaves, nut butter, hummus, bananas, chia seeds, silken tofu and Edamame beans.

Imported avocados might have a larger carbon footprint due to transportation, impacting environmental concerns. Additionally, ensure these avocados meet local food safety regulations to avoid any health risks.