Avocados and Cholesterol

Guacamole. Avocado toast. Turkey and avocado sandwiches. It’s no secret avocados taste great, but did you know they can also help you lead an active and nutritional life? Recent research has found that the creamy fruit (yes, it’s a fruit!) can actually have a beneficial effect by helping to reduce bad cholesterol levels in your blood.

How much cholesterol does one avocado have?

One avocado contains zero milligrams of cholesterol.

What are the risks of elevated cholesterol in the blood?

Elevated cholesterol in the blood can increase risk factors for cardiovascular disease, the number one cause of death in the United States. A heart healthy diet can play an important role in keeping your cholesterol levels within a normal range. For example, the 2015 Dietary Guidelines for Americans recommends limiting saturated fat and replacing it with unsaturated fats and increasing your intake of fruits and vegetables.

But how does eating avocado help lower my cholesterol levels?

Avocados not only are a great tasting anytime snack, they also contain monounsaturated “good” fats and phytosterols. In addition, they can help Americans meet the dietary goals of the American Heart Association. In addition, according to the Dietary Guidelines 2015, when monounsaturated fats are eaten in moderation and used in place of saturated or trans fats they can have a beneficial effect by helping to reduce bad cholesterol levels in your blood.

What is the recommended intake of saturated fat?

According to the FDA – eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

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