Study: avocados can lower bad cholesterol9 Jan 2015
Adding an avocado to your daily diet may help lower bad cholesterol, in turn reducing risk for heart disease, according to health researchers. Avocados are known to be a nutrient-dense food, high in monounsaturated fatty acids. Previous studies have suggested that avocados are a cholesterol-lowering food, but this is the first study — to the […]
Avocados are known to be a nutrient-dense food, high in monounsaturated fatty acids. Previous studies have suggested that avocados are a cholesterol-lowering food, but this is the first study — to the researchers’ knowledge — to look at health implications of avocados beyond monounsaturated fatty acids.
“Including one avocado each day as part of a moderate-fat, cholesterol-lowering diet compared to a comparable moderate-fat diet without an avocado provides additional LDL (low-density lipoproteins) lowering affects, which benefit CVD risk,” said Penny M. Kris-Etherton, Distinguished Professor of Nutrition.
Kris-Etherton and colleagues tested three different diets, all designed to lower cholesterol: a lower-fat diet, consisting of 24 percent fat, and two moderate fat diets, with 34 percent fat. The moderate fat diets were nearly identical, however one diet incorporated one Hass avocado every day while the other used a comparable amount of high oleic acid oils — such as olive oil — to match the fatty acid content of one avocado. Hass avocados are the smaller, darker variety with bumpy green skin and have a higher nutrient content than Florida avocados, which are larger, and have smoother skin and a higher water content.
The researchers tested the diets with 45 healthy, overweight adults between the ages of 21 and 70. Compared to the participants’ baseline measurements, all three diets significantly lowered LDL — also known as bad cholesterol — as well as total cholesterol. However, participants experienced an even greater reduction in LDL and total cholesterol while on the avocado diet, compared to the other two diets, the researchers report today (Jan. 7) in the Journal of the American Heart Association.
The avocado diet decreased bad cholesterol by 13.5 mg/dL, while LDL was decreased by 8.3 mg/dL on the moderate-fat diet and by 7.4 mg/dL on the low-fat diet.
All participants followed each of the three diets for five weeks. They were given a two-week break in between each diet. Blood samples were taken at the beginning and end of each study period. Subjects were randomly assigned the order in which they received each diet.
“This was a controlled feeding study, but that is not the real world — so it is more of a proof-of-concept investigation,” said Kris-Etherton. “We need to focus on getting people to eat a healthy diet that includes avocados and other food sources of better fats.”
She pointed out that much of the U.S. population doesn’t know how to use or prepare avocados, with the exception of guacamole. However, guacamole is usually eaten with corn chips, which are high in both sodium and calories.
“People should start thinking about eating avocados in new ways,” said Kris-Etherton. “I think using it as a condiment is a great way to incorporate avocados into meals — for instance, putting a slice or two on a sandwich or using chopped avocado in a salad or to season vegetables.”
Kris-Etherton and colleagues note that further research will need to be conducted with a larger and more diverse study sample and to explore further how high-density lipoproteins — good cholesterol — might be affected by a diet that includes avocados.
The Hass Avocado Board, the National Center for Research Resources and the National Center for Advancing Translational Sciences all supported this research.
Scouting out the latest health trends and innovations at Vitafoods Europe
20 May 2022
From mood, cognition, and gut health to the importance of selling experiences rather than products, the Healthy Marketing Team (HMT) rounds up the biggest trends it spotted at Vitafoods Europe last week.Read more
Top trends to watch at Expo West
18 Feb 2022
From the foodification of supplements to mission-driven commerce, trendspotters at Natural Products Expo West have identified the top 10 trends shaping the US healthy food industry.Read more
New Product Zone showcased the most innovative products at Fi Europe
15 Dec 2021
Attendees of Fi Europe 2021 were able to discover an extensive selection of the most innovative products, showcased alongside insightful information at the New Product Zone.Read more
Startup Innovation Challenge 2021: Recognising disruptive ideas in F&B innovation
6 Dec 2021
The Fi Global Startup Innovation Challenge aims to support innovative projects within the F&B industry by offering startups the opportunity to showcase their innovations and meet the industry's foremost ingredients professionals.Read more
Fi Europe Innovation Awards: Recognising innovative ingredient solutions at Fi Europe 2021
6 Dec 2021
The Fi Europe Innovation Awards recognise ground-breaking work in food and beverage ingredients at the annual Fi Europe, co-located with Hi Europe, event. This year has featured some outstanding ingredients and concepts in the fields of health, sustain...Read more
Fi Europe opens its doors to in-person attendees today!
30 Nov 2021
After a week-long online program Fi Europe opens for in-person attendees under 2G measures in Frankfurt today – if you’re not able to attend in-person, you can follow the program from the show floor live on the online platform.Read more
Obama celebrated 60 with top vegan brands
9 Aug 2021
Plant-based foods have become so widely accepted that former President Barack Obama’s 60th birthday celebration featured a vegan, plant-based menu, according to a menu leaked by Bloomberg.Read more
Plant-based nugget prices cheaper than real chicken
3 Aug 2021
Chickenflation is a real thing, and plant-based protein maker Alpha Foods is taking advantage of skyrocketing chicken prices to grab the attention of non-meat eaters and meat eaters alike.Read more
Future of Nutrition Award debuts at the Fi Europe Innovation Awards
16 Jul 2021
The Fi Europe Innovation Awards, held at Fi Europe 2021 co-located with Hi Europe, celebrate people, companies and organisations breaking new ground in the Food & Beverage industry.Read more
Flavor company Givaudan crowdsources flavors with its Aroma Kiosk
12 Apr 2021
Swiss flavor giant Givaudan has rolled out its Aroma Kiosk, a digital sensory tool that crowdsources flavor preferences. These kiosks are located globally in grocery and retail stores as well as universities where shoppers can interact with the technol...Read more
Are you a supplier?
Here's what we can do for you
- Generate quality leads for your business
- Stay visible for 365 days of the year
- Receive product inquiries and respond to meeting requests directly
- Improve company online presence through Search Engine Optimisation