A delicious fruit that's a hit with many can also actively lower your cholesterol. Packed with nutrients and a specific type of insoluble fibre, this unusual fruit has been linked to cardiovascular benefits in numerous studies.
It's important to note that not all fats are harmful when it comes to cholesterol, and certain 'healthy' fats can actually reduce 'bad' cholesterol in the body. Cholesterol naturally exists in our bodies, found in the blood, and works to keep our cells healthy.
However, there are 'good' and 'bad' types of cholesterol. 'Bad' cholesterol, also known as low-density lipoprotein (LDL), can lead to serious health problems such as heart disease or put you at risk of a stroke. Conversely, high-density lipoprotein (HDL) cholesterol is referred to as 'good' cholesterol because it 'mops up' LDL from the walls of the body's arteries.
This means that higher levels of HDL are generally considered beneficial for heart health - and some foods can help increase HDL in the body. One versatile fatty fruit, the avocado, contains phytosterols, monounsaturated fats and several types of fibre - and research indicates it could be useful in reducing LDL cholesterol, reports Surrey Live.
HEART UK , the Cholesterol Charity has highlighted the cholesterol-busting properties of avocados in a recent web post about 'six cholesterol-busting foods'. The charity advises that "cutting down on saturated fat" and substituting some of it with unsaturated fats is "a great way to lower your cholesterol".
Alongside avocados, vegetable oils, oily fish, seeds and nuts are all excellent sources of 'good' fats. The Cholesterol charity states: "There are several foods which are not just part of a healthy diet, they can actively help to lower your cholesterol too. Try to eat some of these every day as part of your healthy diet. The more you add them to what you eat, the more they can help lower your cholesterol, especially if you cut down on saturated fat as well."
Healthline also shared an article on 'Foods That May Increase Your 'Good Cholesterol' or HDL', explaining the science behind consuming certain foods. Healthline reported that "foods like olive oil, avocado, seeds, and nuts may reduce levels of LDL (bad) cholesterol, thereby improving the percentage of HDL (good) cholesterol in the blood".
Healthline further explained how HDL cholesterol aids in removing LDL cholesterol from arteries in the human body. The LDL ('bad' cholesterol) is transported to the liver for processing, effectively removing this cholesterol from the bloodstream.
Healthline's website post delved into it: "Eating certain foods cannot directly increase HDL levels because food doesn't contain HDL cholesterol. However, making healthy food choices could affect the way your body metabolizes cholesterol. For instance, it could help lower LDL and raise HDL, thereby improving the HDL to LDL cholesterol ratio in your body."
Adding to the findings, the Journal of the Academy of Nutrition and Dietetics noted: "The results of the meta-analysis suggest that avocado consumption may reduce TC (total cholesterol) and LDL-C (low-density lipoprotein cholesterol) in people with elevated baseline LDL-C, without negatively impacting body weight."
Despite this, the research posted on Science Direct comes with a proviso – the "certainty of these findings" was branded as "low". The report went on to add that additional research is essential "to better understand the effects of avocados on cardiometabolic health".
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