Avocados, A Cholesterol Lowering Food

Although High in Fat, They Can Actually Help to Lower Cholesterol


Avocados are beneficial for the overall health of the body as they are a cholesterol lowering food. They help to lower triglycerides, reduce cholesterol absorption and raise the good cholesterol levels. The healthy fats in avocados should not be avoided because they can help to ensure good health for the whole body. Studies have shown that they can help to prevent a number of diseases related to the heart.

Excess amounts of dietary fats have been linked to high cholesterol levels. Because of this, many have gone out of their ways to eliminate all fats from their diet in order to reduce the risk of high cholesterol. This, however, is not a healthy choice as the body requires fat and cholesterol in order to function properly. The key is to avoid unhealthy saturated and trans-fats while consuming plenty of healthy fats, such as monounsaturated and polyunsaturated fats. Avocados are rich with such healthy fats and are safe to consume on a daily basis.

So how can avocados help to lower cholesterol?

Lower Triglycerides

Triglycerides are fatty substances that the body uses in order to generate energy. They are commonly stored in the body in order to be used up in between meals. Therefore, they are very important for helping one get through the day. In excess amounts, however, they can have adverse effects on health.

The triglycerides are one of the fats that make up the very-low density lipoprotein (VLDL) levels. They are included in the calculation to calculate the total cholesterol levels. If the VLDL levels are high, then the risk of high cholesterol is increased. Therefore, it is important to reduce the triglycerides in order to reduce the total cholesterol. The healthy oils in avocados have been shown to be able to maintain the triglycerides at a healthy level.

Omega 9

The most abundant fatty acid that is found in the avocado is oleic acid, also known as omega 9. This fatty acid is able to lower the low-density lipoprotein (LDL) by raising the high-density lipoprotein (HDL). HDL is responsible for rounding up the LDL cholesterol within the bloodstream and transporting it back to the liver for elimination. The end result is lower cholesterol levels.

Omega 3

Another beneficial fat found in avocados are the omega 3 fatty acids. Studies have shown that these substances also can help to lower triglyceride and cholesterol levels. They are an essential fatty acid, which means they must be obtained from the diet. Once ingested, they get converted into Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) when the correct enzymes are present within the body.


Beta-sitosterol is another substance found in avocados that has a cholesterol lowering effect. It is a plant sterol that acts in a similar fashion as cholesterol because it has a similar chemical makeup. Therefore, when is present in the body, the beta-sitosterol is absorbed instead of the cholesterol. As a result, more LDL cholesterol is expelled from the body because it has no other place to go.

How To Eat Avocados

Avocados can be substituted for many foods in order to reduce the intake of unhealthy fats. For example, they work great as a substitute for mayonnaise on sandwiches. They also make for great salad dressings when mashed and combined with fresh lemon juice and a bit of sea salt or tamari.

Another way to use avocados is to substitute them for meat as they too are high in protein. They go great with rice and bean dishes, in soups and many other foods. When using them in cooked foods, it is important to add them into the dish at the very end of the cooking process in order to preserve the valuable nutrients.

Further Reading:

The health benefits of avocados are numerous, as they can basically help you to eliminate most diseases when combined with a healthy living food diet.

The Health Benefits of Avocados For The Heart
A short list of some of the health benefits of avocados for the heart. The healthy fats in avocados can help to reduce high cholesterol and high blood pressure, which in turn can prevent heart disease.

Can Avocados Prevent Cancer
There are several substances that help the avocados prevent cancer: vitamins, minerals, phytonutrients and fiber. Avocados not only help to clean the body, but they also help to maintain both physical and mental energies.