Key pointsA six-month study found that eating one avocado a day was associated with lower LDL cholesterol, though researchers characterized the improvement as modest.Avocados provide monounsaturated fats, phytosterols, and fiber, all of which help explain how they can lower cholesterol.Cardiologists recommend viewing avocados as one part of a broader heart-healthy lifestyle that includes a balanced diet, regular exercise, and medication when prescribed.High cholesterol is a complex condition that’s influenced by factors ranging from diet to genetics. While healthcare providers and resources like the American Heart Association often recommend eating plenty of fruits and vegetables to manage cholesterol, new research suggests that avocado may be a valuable tool for helping lower LDL, or “bad,” cholesterol.The study, which was published in the peer-reviewed Journal of Clinical Lipidology, analyzed data from 786 people enrolled in the Habitual Diet and Avocado Trial, a six-month study of adults over the age of 25 with abdominal obesity. During the study, half of the participants continued their usual diet and activity levels, while the other half added one avocado a day to their diet without making any other changes to their activity or food patterns.The researchers measured and collected blood samples from participants at the beginning and end of the study. While adding a daily avocado wasn’t associated with changes in weight, it was linked to a 49-nanomole-per-liter reduction in LDL cholesterol. According to the researchers, that decrease could translate to about a 4% lower risk of heart disease.The researchers characterized the difference as “modest.” However, when it comes to reducing the risk of heart disease, doctors say even small improvements can be meaningful.How do avocados help lower cholesterol?There are several reasons avocados may lower LDL cholesterol, per Kirk MacNaught, MD, a cardiologist at Tufts Medicine Lowell General Hospital. “They contain monounsaturated fats, which are a healthier fat than saturated or trans fats,” he says. “Eating avocado with foods high in saturated or trans fats will lower ‘bad’ LDL cholesterol and help raise ‘good’ HDL cholesterol.”Avocados also contain phytosterols, naturally occurring plant compounds that reduce the absorption of dietary cholesterol, MacNaught explains. They’re a good source of fiber, with about 5 grams of it in half of an avocado. “Fiber can bind to dietary cholesterol and helps clear it out of the body,” MacNaught adds.Avocados can help reduce cholesterol levels if they replace foods higher in saturated fat, says Gerard Daly, MD, a cardiologist at MelroseWakefield Hospital in Massachusetts. For example, adding avocado to a meal in place of red meat or deep-fried foods.The benefits of this beloved fruit extend beyond managing cholesterol. According to Catherine Weinberg, MD, director of congenital heart disease at Northwell Health’s Lenox Hill Hospital in New York City, avocados provide potassium, magnesium, fiber, and unsaturated fats, nutrients that can help support healthy blood pressure. They also contain oleic acid — a monounsaturated fatty acid that’s found in olive oil too— which may help reduce inflammation and support healthy blood vessel function.Related: A Daily Avocado Habit Is Linked to Better Food Choices, Study FindsIt’s important to note that this study was funded by the Avocado Nutrition Center, an organization that supports research on avocado nutrition. However, the organization wasn’t involved in the study design, analysis, or interpretation of the data, and doctors say the results are worth considering. “These findings are encouraging and add to the growing evidence that avocados are part of a heart-healthy diet,” Weinberg says.Other research has linked regular avocado consumption with improved cardiovascular health too. A 2022 study published in the Journal of the American Heart Association found that people who ate at least two servings of avocado per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease than those who rarely or never ate avocado. Replacing certain fat-containing foods, including butter, cheese, and processed meats, with avocado was associated with a lower risk of cardiovascular disease events.Still, Weinberg cautions against viewing avocado as a solution on its own. “Avocados alone are not a magic bullet,” she emphasizes. “You can’t just add an avocado to your daily routine and expect your cholesterol and blood pressure problems to go away.”A heart-healthy diet is bigger than just one ingredient“Lowering cholesterol isn’t about focusing on just one food or even one habit; it’s about your overall lifestyle,” says Yu-Ming Ni, MD, a cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California. “While dietary changes can absolutely help, they’re only one piece of the puzzle.”Related: This Breakfast Staple May Actually Help Lower ‘Bad’ Cholesterol, Study FindsIn addition to consulting your doctor, the American Heart Association recommends the following if you’re trying to lower your cholesterol:Eat plenty of vegetables, fruits, whole grains, beans, nuts, and lean sources of protein, including fish and seafood.Limit sugary foods and drinks, red and processed meats, salty snacks, and highly processed foods.Aim for at least 150 minutes of moderate-intensity exercise each week.Replace sources of saturated fat, such as butter and full-fat dairy products, with foods rich in unsaturated fats, including olive oil, fatty fish, and nuts.Take medication as directed.If you don’t know your cholesterol levels or overall cardiovascular risk, Daly recommends checking in with a health care provider. “Once you know your cardiovascular risk and cholesterol values, your cholesterol goals can be determined,” he says. And if you enjoy avocado, adding it to an overall heart-healthy diet may help support those goals.Reviewed byLauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.Read the original article on Food & Wine
