Australian research conducted by the CSIRO has shown daily avocado consumption lowers cholesterol in people with high cholesterol without causing weight gain.
A systematic review and meta-analysis on the effects of avocado on cardiometabolic health has shown eating avocados daily can help reduce total and LDL cholesterol levels in people with high cholesterol.
The review also found that eating as much as two avocados a day did not cause weight gain in study participants. This cholesterol reducing benefit is likely due to the fact that avocados contain predominantly monounsaturated fats.
- Recommend daily avocado consumption in patients with elevated cholesterol, even in those who are above their ideal weight
- One serving of avocado is half a medium-sized avocado (75g), however, larger portions do not cause weight gain
- Avocados are a rich source of unsaturated fats and bioactives
- Avocados can be enjoyed in a variety of ways, savoury or sweet: as a topping or filling in salads, desserts and smoothies
Genevieve James-Martin, Paige G. Brooker, Gilly A. Hendrie, Welma Stonehouse. Avocado consumption and cardiometabolic disease risk factors: a systematic review and meta-analysis. Journal of the Academy of Nutrition and Dietetics 2022. DOI: 10.1016/j.jand.2022.12.008