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Today, due to poor lifestyle, excessive consumption of junk food and physical inactivity, high cholesterol, obesity and heart related diseases are increasing rapidly. Accumulation of bad cholesterol i.e. LDL in the veins later becomes the main cause of atherosclerosis, high blood pressure and heart attack. Usually, people resort to medicines and tough diets to reduce cholesterol, but recent international nutrition studies and clinical trials have revealed a superfood fruit which, if made a part of the diet for 6 consecutive months, can clear the bad cholesterol from the veins without any side effects and reduces the risk of heart diseases to a great extent. The name of this miraculous superfood fruit is ‘Avocado’ (Avocado / Butter Fruit).
6 Month Scientific Study: How Does Avocado Reduce Bad Cholesterol?
In a comprehensive 6-month clinical study published at Penn State University and the ‘Journal of Clinical Lipidology’, researchers found that participants who added one medium-sized avocado to their daily diet for 6 months experienced a significant drop in the number of dangerous and small LDL particles in their blood.
According to medical experts, small and dense LDL particles easily penetrate into the walls of the veins and form plaques. The high quality ‘monounsaturated fatty acids’ (MUFA) present in avocado, especially oleic acid, reduce these harmful particles and maintain good cholesterol (HDL) levels.
Helpful in reducing obesity and stubborn belly fat
Often people think that avocado is high in fat, hence it can increase weight, whereas the truth is exactly the opposite. The fat present in avocado is ‘healthy fat’ which speeds up metabolism.
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Rich in soluble fiber: One medium avocado contains about 9 to 10 grams of dietary fiber. It acts like a gel in the intestines, making the stomach feel full for a longer period and curbing unhealthy food cravings.
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Reduction in Visceral Fat: Studies have shown that daily consumption of avocado helps in targeting and reducing the dangerous fat (Visceral Belly Fat) accumulated around the stomach and waist.
Strong heart protection with potassium and antioxidants
Avocado not only reduces cholesterol, but it is also an excellent natural source of potassium to keep blood pressure under control. It contains more potassium than banana, which reduces the tension of the arteries by reducing the side effects of sodium. Additionally, the plant sterols, lutein and vitamin E present in it prevent inflammation and oxidative stress in the arteries, thereby reducing the risk of cardiovascular diseases and stroke.
The right way to include avocado in your diet
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Salad and Toast: Cut avocados and add them to green vegetable salads or mash them on whole grain toast as a healthy alternative to butter.
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Smoothie: Mix a piece of avocado in a sugar-free smoothie and consume it for breakfast.
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Regularity: Continue it with a balanced diet and regular walking routine for at least 4 to 6 months to get its full cardiovascular benefits.