One avocado a day helps reduce bad cholesterol, study says
Consuming an avocado of 136 grams per day helps to reduce bad cholesterol levels, LDL. This is what a study published in the Journal of the American Heart Association states. According to the researchers, the benefit is because avocado is rich in good fats.
The researchers evaluated 45 overweight or obese people aged 21 to 70 years and without health problems. First, participants went through a typical American diet with 34% fat, 51% carbohydrate and 16% protein. This phase lasted 2 weeks.
The participants then ate three types of diets, for five weeks each. One was low in fat and no avocado, the other had a moderate amount of fat, but it also contained no avocado. The third consisted of a moderate fat diet with one avocado per day.
The two moderate fat diets counted on 34% of the calories in fatty acids, and 17% came from monounsaturated fats. The researchers found that bad cholesterol dropped 13.5 mg / dL in the diet with avocado when compared to the diet. The researchers found that bad cholesterol decreased 13.5 mg / dL in the diet with avocado when compared to diet typical American. In the diet with moderate amounts of fat, without avocado, there was a smaller decrease when compared to the typical American diet, 8.3mg / dL. Finally, in the low-fat diet the bad cholesterol dropped only 7.4 mg / dL. Therefore, the most effective diet for the reduction of bad cholesterol was the one that counted on the avocado.
The amount of avocado recommended by the research is above the orientation normally given by the nutritionists, half avocado per day. However, it is a fact that avocado has many health benefits.
Vitamin C in avocado also has an antioxidant function associated with the neutralization of free radicals and the prevention of some types of cancer and premature aging. Avocado also contains beta-sitosterol (BSS), a type of phytosterol, a plant-derived molecule with a cholesterol-like structure. In our gut it inhibits the absorption of dietary cholesterol and may have an effect on lowering blood cholesterol levels. Learn more about avocado here.
In the analysis, they realized that mass consumption was not related to weight gain, quite the contrary, people who consumed mass had a normally lower body mass index (BMI). This happened in part because in Italy at least, mass consumption is very much linked to consumption of other important foods in the Mediterranean diet, such as tomato and tomato sauce, onion, garlic, olive oil, rice and soft cheeses.
Of the 20 countries with the highest number of deaths due to the consumption of sugar beverages, eight are in Latin America or the Caribbean. In the first place of the ranking is Mexico, with 405 deaths for each one million inhabitants, and second comes the United States, with 125 deaths. According to Professor Gitanjali Singh, one of the authors, the study shows that reducing the consumption of sugary drinks, mainly soft drinks, should be a world priority.
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