As if you needed another reason to order the extra-large guac: New research shows that eating one to one-and-a-half avocados a day significantly reduces total cholesterol, "bad" low-density lipoprotein cholesterol, and triglycerides, when the 'cados were subbed in for solid fat (think butter or shortening). Avocados: Is there anything they can't do?
The paper, published in the Journal of Clinical Lipidology, analyzed 10 smaller studies on avocado consumption and lipid profiles. They found that, when swapped in for foods high in saturated fat, avocados lowered all the kinds of lipids you want lowered for max cardiovascular health. The scientists aren't sure exactly how or why avocados could lower cholesterol so dramatically, but we do know the fruit is rich in fiber and heart-healthy monounsaturated fat. (Avocado consumption didn't affect level of high density lipoprotein cholesterol—"good" cholesterol).
"Interestingly, our results indicate that even healthy subjects with a relatively normal baseline...had significant reductions," lead author Sachin Shah, PharmD, said in a statement. So yes, please pass me another oblong orb of smooth deliciousness.
Scientists still aren't sure what the optimum daily avocado intake is, and it's important to remember they only found these health benefits when people were substituting avocados for less-healthy fats...simply adding three medium-size avocados (um hi, 1,000 calories) to your diet may be ill-advised. Some easy swaps for bringing more avocado into your life:
*Spread mashed avocado instead of mayonnaise on your sandwich or wrap.
*Replace bacon and bleu cheese with sliced avocados on salads.
*Pair skinless chicken breasts with avocado slices and salsa or hot sauce instead of leaving on the (admittedly tasty) skin.
For more healthy-eating ideas, check out our delish recipes from health coach Arielle Haspel.
More from Glamour:
