There are several kinds of super foods, which are able to maintain cholesterol level. This includes the healthy and naturally delicious avocados. In many cultures, avocados have been made into variety of menus, which are not only tasteful, but also heart-healthy. More recent reviews on the role of avocados in lowering total blood cholesterol show that adding this food source into daily diet intake is beneficial for various aspects of your body health.
Can I eat avocados if I have high cholesterol?
One of the most well-known role of avocados for the heart is controlling cholesterol level. People with high cholesterol level, or susceptible to it is advised to take one avocado per day to improve overall cholesterol level. As a fruit which is loaded with monounsaturated fats, avocados may improve high cholesterol level within a week period of consumption. These monounsaturated fats destroy excessive cholesterol in your bloodstream and cholesterol plaques on the artery walls, thus keeping the cholesterol level under control.
Avocados can be made into a substitution of carbohydrate in order to promote lower blood sugar. If you are pre diabetic or suffering from high cholesterol, substituting carbohydrate may be essential for improving your health. Based on American Heart Association’s research on both obese and people with normal weight, adding avocados to your daily food intake for five weeks improve the level of low-density lipoprotein (LDL or “bad” cholesterol), although these people do not necessarily lose weight. As the LDL level decreases, the risk of having cardiovascular diseases is also lessened.
In addition to monounsaturated fats, which is important to improve LDL level, avocados contain high fiber, phytosterols, and polyphenols, which are all beneficial in lowering cholesterol level. Besides, avocados are loaded with natural sugar, which helps regulate blood sugar. High soluble fiber in avocados lower cholesterol level by attaching themselves to bile—the cholesterol-containing substances in the bloodstream. The bile thus is disposed through the liver, triggering the liver to reproduce replacement bile by synthesizing existing cholesterol. This way, cholesterol level is lowered and thus, the risk of cardiovascular diseases is decreased.
Eating avocados for high cholesterol
If you have high cholesterol, eating avocados rightly can help decreasing the LDL while raising the HDL, which is good for your overall cholesterol level. Consider some proper methods of eating avocados below:
- Although containing various substances important for heart health, avocados are high in calories. Hence, consume this food source in moderation. Limit your consumption of one portion a day to get its benefits.
- Combine avocado consumption with exercises, which are helpful for losing weight and maintain your heart rates. These are important for improving your heart health.
- Replace your high-fat diet into low-fat ones. Raise your consumption of omega-3 fatty acid, fiber, and other substances beneficial for your main organs and digestive system.
- Avocados with bumpy green skins and cooked minimally are the best for improving cholesterol level. Avoid adding butter, cheese, and other high-fat foods to the consumed avocados. This will keep your calories intake minimal.