Avocado toast seems to be the latest thing.
And that’s fine with me. I love the creamy taste of avocados, and spreading one on my toast seems so much better and more flavorful than slathering it with butter, or worse, “fake butter.”
Well, research is now showing that eating just one avocado a day can help lower “bad” cholesterol and protect you from stroke and heart disease.
More specifically, an avocado each day seems to protect you from oxidized LDL.
Oxidation in the body is the start of a chain reaction that ends in hardened arteries, stroke and heart disease.
If just eating something I like every day can protect me from that, well, I’m in!
Just one each day to reduce stress on your heart
Recent research from Penn State University took people with overweight or obesity as its subjects and looked at whether eating an avocado each day would help lower LDL (“bad”) cholesterol.
Specifically, Penny Kris-Etherton, distinguished professor of nutrition at Penn State, wanted to see if an avocado would reduce the oxidation of LDL particles.
Just as it turns an apple brown or causes metal to rust, oxidation causes harm in our bodies. We usually call this oxidative stress.
Diabetes is often the result of oxidative stress in the body, but so are other symptoms like joint and muscle pain, fatigue, insomnia, anxiety, and memory loss.
The good news is that oxidative stress is largely preventable. Professor Kris-Etherton focused on the oxidation of LDL particles, wanting to see if an avocado each day would make a difference.
Besides controlling the oxidative process in the body, avocados do other things for heart health.
- Avocados are rich in lutein, a plant pigment found in the macula of the eye. In the Penn State study, participants who ate an avocado daily increased their levels of lutein by more than 68 percent. Lutein has been found to decrease the production of inflammatory cytokines in coronary artery disease patients.
- One avocado has 975 mg of potassium, about a third of the daily recommended amount. Low potassium has been linked to hypertension, heart disease, and stroke.
- Avocados fill you up. The healthy monosaturated fatty acids found in avocados help you feel full, which can help you manage blood sugar and reduce levels of “bad” LDL cholesterol.
How to eat more avocados
There are so many possibilities here!
A ripe, soft avocado can be mashed and spread on whole-wheat toast, or combined with garlic, onions and lime juice for tasty guacamole to be enjoyed with carrots and whole wheat pita bread.
The health benefits and versatility of the avocado are no secret. Here are even more details on what avocados can do for your health.
And here are some super ways to get more avocado in your life!
- Avocados for breakfast: Avocado Toast and Eggs Over Easy
- Avocado Banana Smoothie
- Avocados for dinner: Guacamole Burgers
- Avocados in salad: Chickpea, Avocado, and Feta Salad
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- One avocado a day helps lower ‘bad’ cholesterol for heart healthy benefits — EurekAlert!
- How Eating One Avocado a Day Can Help Your Health — Bicycling
- Lutein exerts anti-inflammatory effects in patients with coronary artery disease — Atherosclerosis
- Lutein and Your Heart — Cleveland HeartLab