Eating just one avocado a day could help protect against "bad cholesterol", according to a new Penn State study.Researchers refer to bad cholesterol as oxidized low-density lipoprotein (LDL) and dense LDL particles.
Even though previous research has found that avocados can help reduce bad cholesterol, researchers of the new study wanted to better understand if the fruits could help reduce oxidized LDL particles.
The team analyzed 45 participants, who were either overweight or obese for the study. At the start of the study, the entire group had to follow a two-week "run-in" diet so participants could begin the study on the same nutritional level. In the next phase, participants had to complete a diet plan for five weeks. Each participant was selected at random to follow one of three different types of diet - low-fat diet, moderate-fat diet, and moderate-fat diet that included consuming one avocado a day.
The moderate-fat diet that did not include avocados incorporated extra healthy fats instead to match the monounsaturated fatty acids that one tends to gain from the fruit. The study's results revealed the diet with avocado helped participants to reduce levels of oxidized LDL cholesterol significantly and achieve higher levels of an antioxidant called lutein compared to the other diet.
The investigation led researchers to conclude that regularly consuming avocados can reduce levels of LDL and oxidized LDL in overweight or obese adults. "We were able to show that when people incorporated one avocado a day into their diet, they had fewer small, dense LDL particles than before the diet," Penny Kris-Etherton, a professor of nutrition, told a news portal. Kris-Etherton further explained dense LDL particles could be dangerous as it may cause the buildup of plaque in the arteries. "Consequently, people should consider adding avocados to their diet in a healthy way, like on whole-wheat toast or as a veggie dip," Kris-Etherton told a news portal.
Researchers also discovered a reduction in dense LDL cholesterol particles, which has become oxidized. "When you think about bad cholesterol, it comes packaged in LDL particles, which vary in size," Kris-Etherton told a news portal. Adding, "All LDL is bad, but small, dense LDL is particularly bad. A key finding was that people on the avocado diet had fewer oxidized LDL particles. They also had more lutein, which may be the bioactive that's protecting the LDL from being oxidized."
The team also found avocados helped reduce LDL particles that had been oxidized. Oxidation has been found to have a negative impact on the human body. "A lot of research points to oxidation being the basis for conditions like cancer and heart disease," Kris-Etherton told a news portal. Adding, "We know that when LDL particles become oxidized, that starts a chain reaction that can promote atherosclerosis, which is the build-up of plaque in the artery wall. Oxidation is not good, so if you can help protect the body through the foods that you eat, that could be very beneficial."
Even though the findings look promising, researchers note further research is needed to better understand this association. "Nutrition research on avocados is a relatively new area of study, so I think we're at the tip of the iceberg for learning about their health benefits," Kris-Etherton told a news portal. Adding, "Avocados are really high in healthy fats, carotenoids -- which are important for eye health -- and other nutrients. They are such a nutrient-dense package, and I think we're just beginning to learn about how they can improve health."
The study's findings were originally published in the Journal of Nutrition.
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