Cholesterol Lowering Benefits Of This Fruit Will Amaze
Most men are battling with dangerous cholesterol levels. Of course, as I’ve told you before, cholesterol isn’t bad. But when levels are high it can be a sign of a serious underlying problem. Today I want to share with you a powerful way that research shows will solve the problem and thereby lower cholesterol levels. The solution is the humble (and delicious) avocado.
Everyone loves guacamole and chips, don’t they? But for many people, avocados are a luxury they enjoy only once in a while. While it’s true the avocado is more expensive than other fruits and veggies, the cholesterol-fighting power of this fruit is well worth the price. Let’s take a look at how avocados can help lower your cholesterol and why you should eat more of this nutritional powerhouse today.
Creamy Green Benefits
The perks of the avocado go well past simple deliciousness. Avocados are full of monounsaturated fats, while simultaneously being one of the very best sources of fiber you can eat . This means they benefit your heart and your body in numerous ways. In fact, avocado may even help regulate your blood sugar.
In addition to this, avocados contain
- B vitamins, including folate
- Vitamin E
The fat in avocado also makes it easier for you to absorb other fat-soluble nutrients, especially when you eat it with veggies or foods containing alpha- and beta-carotene. In fact, topping your nightly salad with avocado may make the nutrients three to five times more available to your body.
Keep Bad Cholesterol Down
In order to understand how the cholesterol-related benefits of avocado work, it’s important to know the difference between good and bad cholesterol. “Bad” LDL cholesterol is the stuff that can build up in your bloodstream and line the walls of your arteries. This narrows the passage, causing higher blood pressure. It also contributes to outcomes like heart attack and stroke.
On the other hand, “good” HDL cholesterol helps your body by shuttling the bad cholesterol off to the body’s waste disposal sites. If you want to improve your cholesterol, you can either increase the amount of good cholesterol or decrease the amount of bad. Ideally, you’ll do both.
Research indicates that eating substantial amounts of avocado may not only increase good cholesterol, it can decrease the bad. It can also lower the levels of triglycerides in your blood, which can also lower blood pressure and protect you from disease. A study paired three groups of participants with three different diets:
- A low-fat diet
- A moderate-fat diet without avocado
- A moderate-fat diet with avocado
Perhaps surprisingly, it wasn’t the low-fat diet that showed the best results in participants’ bad cholesterol levels. It was the moderate-fat diet that included avocado. This proves that getting the right nutrients (and the right kinds of fat) is even more important than hitting the right fat intake level on its own.
Get the Right Vegetable Fats
It’s important to note that not all vegetable fats perform the same way in your body. In fact, with few exceptions, most so-called “vegetable” oils are bad for you. For instance, although canola and sunflower oil are made from plants, they contain high levels of polyunsaturated fats. Unlike healthy monounsaturated fats found in avocado and olive, the polyunsaturated fats from canola and other seed oils actually harm heart health..
Getting the right types of fat can make all the difference when it comes to heart disease. That’s because not all “bad” LDL cholesterol particles are equally bad for you. Lots of polyunsaturated fat and trans fat lead to small, dense particles that stick to blood vessel lining and lead to heart disease. However, monounsaturated fats (like that which comes from the avocado), leads to large LDL particles, which do not line your arteries. Thus, even eating large amounts of avocado in your diet won’t lead to heart disease or other negative outcomes.
The avocado is one of the healthiest vegetable fats (indeed, it is one of the healthiest fats altogether). Eating more of it won’t harm you. It can only help.
Prep the Right Way
There are as many ways to skin an avocado, but there’s only one right way. Why? Because the avocado’s skin is where most of its health-boosting power lies. While no one is going to eat the tough black peel, you can nab its health benefits by prepping it the right way.
First, cut your avocado in half lengthwise, starting at the top and ending back at the top. Twist the avocado in half. Take a knife and either poke the seed out or chop into it and pull it out. Cut each half in half again, forming quarters. One quarter at a time, peel the skin off the back. Preparing your avocado this way might be a little messier than scooping it out of the shell, but you’ll get many more nutrients this way.
An Avocado a Day
Fitting more avocado into your diet may seem difficult. After all, how many chips and bean bowls can one health-conscious person really eat? Instead of limiting the avocado to a Mexican food condiment, though, try to think of it as a healthy fat that can play a lot of roles. You might:
- Make cold avocado soup on a hot summer day.
- Top thick soups or stews with avocado instead of sour cream.
- Spread it on toast.
You can also just eat it plain. Of course, any way you’re happy eating avocado, you should go for it. This nutritional superstar will not only keep your cholesterol down, it will keep you full and supply your diet with healthy fats you need to remain healthy and in peak condition..