A six-month study of adults over the age of 25 with abdominal obesity found that eating one avocado a day was linked to a 49-nanomole-per-liter reduction in LDL cholesterol, according to researchers who published their findings in the peer-reviewed Journal of Clinical Lipidology. While investigators characterized the improvement as modest, cardiologists note that the decrease could translate to about a 4% lower risk of heart disease.
How Avocados Affect LDL Cholesterol
Avocados provide monounsaturated fats, which are healthier than saturated or trans fats, according to Kirk MacNaught, MD, a cardiologist at Tufts Medicine Lowell General Hospital. When eaten with foods high in saturated or trans fats, avocados will lower bad LDL cholesterol and help raise good HDL cholesterol. MacNaught explains that the fruit also contains phytosterols, naturally occurring plant compounds that reduce the absorption of dietary cholesterol.
Additionally, avocados are a good source of fiber, with about 5 grams of it in half of an avocado. Dietary fiber can bind to dietary cholesterol and helps clear it out of the body, MacNaught adds. Gerard Daly, MD, a cardiologist at MelroseWakefield Hospital in Massachusetts, notes that avocados can help reduce cholesterol levels if they replace foods higher in saturated fat, such as red meat or deep-fried foods.
Broader Cardiovascular Benefits of Daily Consumption
Did you know?
Funding for the Habitual Diet and Avocado Trial came from the Avocado Nutrition Center, an organization that supports research on avocado nutrition. However, the organization wasn’t involved in the study design, analysis, or interpretation of the data.
Integrating Avocados Into a Heart-Healthy Lifestyle
Despite the findings, medical professionals emphasize that dietary additions must be part of a broader health strategy.
The American Heart Association recommends consulting your doctor to determine your cholesterol values and cardiovascular risk goals. To support heart health, the organization advises eating plenty of vegetables, fruits, whole grains, beans, nuts, and lean sources of protein, including fish and seafood, while limiting sugary foods and drinks, red and processed meats, salty snacks, and highly processed foods.
Frequently Asked Questions
Does eating an avocado every day cause weight gain?
In the six-month study of adults with abdominal obesity, adding a daily avocado wasn’t associated with changes in weight.
How much fiber is in an avocado?
Half of an avocado provides about 5 grams of fiber.
Can eating avocados replace heart medication?
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