Avocado for cholesterol

How to diminish cholesterol with avocado

Is avocado good to lower cholesterol?

Avocado is one of the best foods to lower “bad cholesterol” (LDL) or low density lipoprotein.

At the same time, it is able to increase “good cholesterol” (HDL) or high-density lipoprotein.

Therefore, avocado can be considered a food that protects us against “bad cholesterol” and possible diseases of the circulatory system that an increase in this type of cholesterol in the blood can produce, such as stroke, brain hemorrhage, angina pectoris, thrombosis, etc.

Why avocado lowers cholesterol?

Avocados are good for cholesterol

Avocado reduces cholesterol because it is rich in unsaturated fats and low in saturated fats. The most abundant fat is oleic acid, which is the type of fatty acid that can be found in olive oil. It is a monounsaturated fatty acid with known beneficial properties for circulatory system. Including its ability to increase the “good cholesterol”.

Furthermore, avocado contains other major fatty acids in controlling cholesterol, called essential fatty acids (EFAs). Unlike the oleic acid that can be produced by the organism, essential fatty acids may not, and should be acquired through food. Since these are necessary for the proper functioning of the body, it is very important to know the foods that contain them.

Among the EFAs, avocado contains two important polyunsaturated fatty acids, which are linolenic acid (12.5%), commonly known as Omega 3 and linoleic acid, which is generally known as Omega 6. The latter in quantities much lower (0.9%)

Intake of foods rich in Omega 3 and Omega 6 lowers triglycerides and lowers cholesterol.

In general, this type of fat thins the blood and protects against heart attacks, strokes, angina pectoris, Raynaud’s disease, etc.

The following table shows the composition of avocado fats in which we can see a much higher percentage of unsaturated fat than saturated one.

Fat composition of avocado per 100 g

Saturated fat

2,437 g

Monounsaturated fat

9,608 g

Polyunsaturated fat

1,955 g

What other components of avocado reduce cholesterol?

In addition to these essential fatty acids, avocado contains many other principles considered Anticholesterolemic, that is to say, they lower cholesterol. Many of these principles act as antioxidants, preventing the degradation of “good cholesterol” and its subsequent transformation into “bad cholesterol”.

Others, such as fiber or phytosterols, block cholesterol in the intestine and prevent it from being absorbed by the body.

The most important are:

  • Lecithin: It makes fatty acids to become more fluid.
  • Vitamin C: It prevents oxidation of good cholesterol and its transformation into bad cholesterol.
  • Magnesium: It helps thin the blood.
  • Calcium: It helps thin the blood.
  • Copper: Its deficiency can increase cholesterol levels.
  • Fiber: It absorbs cholesterol in the intestine and make it more difficult to pass to blood.
  • Carnitine: It has been ascertained that carnitine is able to lower cholesterol levels.
  • Niacin: It is necessary for good metabolism of fats

More information on avocado.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

3 June, 2021

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