Avocado fat are beneficial to the body, since they make the blood more fluid and improve circulation. Help us to reduce bad cholesterol and increase good
The avocado is a tropical fruit that for many years has been popularized around the world for its versatility in the kitchen, but also because of its high nutritional value, used for medicinal purposes and beauty.
For many years, many people have avoided the consumption of this fruit due to the misconception that it is a food that "fattening"; However, research recent has been discovered that quite the opposite is, since it contains many nutrients to counteract its high content of calories and that also provide important health benefits.
Avocado cholesterol-lowering
Research published by the journal of the American Heart Association, revealed that the consumption of an avocado every day can be a healthy way to control levels of bad cholesterol in people with overweight and obesity, provided it is accompanied by a diet low in fat.To achieve this benefit, researchers at the State University of Pennsylvania (USA) recommended to replace the fatty acids saturated present in many diets, by the unsaturated of avocados.
Fatty acids, monounsaturated or polyunsaturated as containing avocado can reduce the risk of heart disease since, in addition to being a healthy, fat also contains micro-nutrients and bioactive components that contribute to better heart health.
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To see profitability that is avocado in reducing bad cholesterol and preventing heart problems, this study included the participation of 45 healthy patients with overweight or obesity, between 21 and 70 years, who two weeks consumed a typical American diet, which is characterized by rich in saturated fat.
Pass the first stage, these same people are supplied a low-fat diet without avocado, a moderate in fat without avocado and a diet moderate in fat with an avocado daily.
The result revealed that the levels of bad LDL cholesterol was lower in those who consumed avocado, compared with those who took the moderate fat without avocado and diet diet low in fat.
In addition, in blood samples taken them also found that avocado reduces total cholesterol and triglycerides.
However, the researchers were clear in saying that there are still more studies to test the effects of the avocado in cardiovascular health and reduction of cholesterol. Despite this, they recommend the consumption of avocado as part of a healthy diet.
Why avocados lowers cholesterol?
Its high content of unsaturated fat and poor content of saturated fats make the avocado a super food healthy and ally of heart health.One of their most abundant fat is oleic acid, which is a type of fat that is also present in large amounts in foods such as olive oil.
It is a type of monounsaturated fatty acid have been attributed to the many benefits to the circulatory system, including the reduction of bad cholesterol and increase good cholesterol.
In addition, the avocado also contains important essential fatty acids that can not be produced by the body as opposed to oleic acid and can only be provided through the diet.
These fatty acids include linoleic acid or omega-3 (12,5%) and, to a lesser extent, the omega 6 (0.9%).
A diet rich in omega 3 and 6 fatty acids contribute to significantly reduce high levels of bad cholesterol and triglycerides.
In general, they do this type of fat is thin the blood to improve circulation and help protect the heart attack or angina chest, among other cardiovascular health problems.
What other compounds avocado reduce cholesterol?
In addition to providing essential fatty acids to combat levels of bad cholesterol, avocado also contains other important nutrients that help control this problem.
Many of these active principles function as antioxidants, than impede the transformation of the good cholesterol bad cholesterol. In addition, their contributions of fiber block cholesterol in the intestines and prevent it from being absorbed by the body.
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How to consume avocado?
Avocado consumption is varied as it can add so much to salty, sweet or spicy recipes.
Some ideas for using it include:
- Alone or with a little salt and lemon.
- In guacamole.
- Added to salads.
- Buttered slices of bread or crackers.
- Added to smoothies.
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