The New Low- Cholesterol Diet. An avocado a day may help keep bad cholesterol at bay - - Science. Daily. Eating one avocado a day as part of a heart healthy, cholesterol- lowering moderate- fat diet can help improve bad cholesterol levels in overweight and obese individuals, according to new research published in the Journal of the American Heart Association. Researchers evaluated the effect avocados had on traditional and novel cardiovascular risk factors by replacing saturated fatty acids from an average American diet with unsaturated fatty acids from avocados. Forty- five healthy, overweight or obese patients between the ages of 2. Participants consumed an average American diet (consisting of 3. The two moderate fat diets both provided 3. MUFAs), whereas the lower fat diet provided 2. MUFAs). Each participant consumed each of the three test diet for five weeks. Participants were randomly sequenced through each of the three diets. Researchers found: Compared to the baseline average American diet, low- density lipoprotein (LDL) - - the so called 'bad cholesterol' - - was 1. L lower after consuming the moderate fat diet that included an avocado. LDL was also lower on the moderate fat diet without the avocado (8. L lower) and the lower fat diet (7. L lower), though the results were not as striking as the avocado diet. Want to reduce cholesterol? Give your body a boost with these cholesterol-lowering foods.Several additional blood measurements were also more favorable after the avocado diet versus the other two cholesterol- lowering diets as well: total cholesterol, triglycerides, small dense LDL, non- HDL cholesterol, and others. These measurements are all considered to be cardio- metabolic risk factors in ways that are independent of the heart- healthy fatty acid effects, said Penny M. Kris- Etherton, Ph. D., R. D., senior study author and Chair of the American Heart Association's Nutrition Committee and Distinguished Professor of Nutrition at Pennsylvania State University, in University Park, Pennsylvania. We need to focus on getting people to eat a heart- healthy diet that includes avocados and other nutrient- rich food sources of better fats. Also, most people do not really know how to incorporate them in their diet except for making guacamole. But guacamole is typically eaten with corn chips, which are high in calories and sodium. Individuals on a moderate-fat diet who ate an avocado every day had lower bad cholesterol than those on a similar diet without an avocado a day or on a lower-fat diet. Certain foods, such as beans, oats and whole grains, fatty fish, and fruits and vegetables that are high in fiber, can lower "bad" LDL cholesterol. High cholesterol increases your risk for heart attack and stroke. There are no symptoms of high cholesterol. It usually is diagnosed during routine blood tests. Oxidized LDL cholesterol is an emerging risk factor that could place you at risk for having heart disease. Avocados, however, can also be eaten with salads, vegetables, sandwiches, lean protein foods (like chicken or fish) or even whole. In addition to MUFAs, avocados also provided other bioactive components that could have contributed to the findings such as fiber, phytosterols, and other compounds. According to researchers, many heart- healthy diets recommend replacing saturated fatty acids with MUFAs or polyunsaturated fatty acids to reduce the risk of heart disease. This is because saturated fats can increase bad cholesterol levels and raise the risk of cardiovascular disease. The Mediterranean diet, includes fruits, vegetables, whole grains, fatty fish, and foods rich in monounsaturated fatty acids- -like extra- virgin olive oil and nuts. Like avocados, some research indicates that these not only contain better fats but also certain micronutrients and bioactive components that may play an important role in reducing risk of heart disease. October 13th 2016, 5:00 am. My LDL levels went through the roof after 3 months on a ketogenic diet. I reversed it within 2 months by going back to a 40-40. Find information on cholesterol and lipids, and learn the causes and treatments for high cholesterol. Get information on HLD, LDL, and VLDL. There are two kinds of cholesterol — one good, and one bad. Learn about LDL, the "bad" kind, such as normal levels, risk factors, and how to reduce them.
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