Changes in diets, big or small, can make a huge impact on the human body. Take soda, for example. If someone was drinking multiple sodas per day, eliminating this highly sugary substance and replacing it with more water would be a nice change of pace for most individuals. Obviously, there is a lot that goes into each individual’s diet, but a small change like eliminating soda can make a huge difference.
The study, “Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis,” performed by the University of Pacific, reveals that fresh avocado-substituted diets significantly changes lipid profile.
“Fresh avocado, as part of a balanced diet, and as a cholesterol-free substitute for solid fats, can help be part of the solution for maintaining normal cholesterol levels,” says Nikki Ford, PhD, Director of Nutrition, Hass Avocado Board. “Beyond their naturally good fats, avocados are also a delicious way to boost fiber (8 percent of DV) and fruit intakes, both of which are under consumed in American diets.”
The study looked at 10 unique avocado studies with 229 participants, assessing the impact of avocados on cholesterol levels. Researchers found avocado consumption (1 to 1.5 per day) significantly reduced total cholesterol (TC), “poor” low density lipoprotein cholesterol (LDL-C) and triglycerides (TG) when they were substituted for sources of saturated fat. Additionally, avocado consumption did not impact “good” high density lipoprotein cholesterol (HDL).
“Interestingly, our results indicate that even healthy subjects with a relatively normal baseline TC (100 to 240 mg/dL), LDL-C (75 to 150 mg/dL), and TG (50 to 175 mg/dL) had significant reductions,” says Sachin Shah, PharmD, corresponding author and expert in cardiovascular health.
“This study supports the body of research showing the many benefits that fresh avocados have to offer when consumed in everyday healthy eating plans,” says Emiliano Escobedo, Executive Director, HAB. “Through our nutrition research program, established in 2010, we are committed to increase awareness and improve understanding of the unique benefits of avocados to human health and nutrition. Clinical studies are currently underway to investigate the relationship between avocado consumption and risk factors for heart disease, diabetes, support of weight management and healthy living.”
Maybe it’s time to start adding fresh avocados to your diet!
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