Great News Guacamole Lovers

Avocado always gets a bad rap. It is one of the only fruits that is ever accused of having bad fats. But, once again, avocado has beaten the rap. . . .

A while ago, we reported on a study that showed the exact opposite of the common claim: avocado is not only good for cholesterol but is actually great for weight loss.

In that study, researchers followed 17,567 people for seven years. Compared to people who never ate avacado, people who ate and average of half an avacado a day had lower body weight, lower body mass index and lower waist circumference. They also had higher heart healthy HDL cholesterol and a 50% lower risk of metabolic syndrome (high blood pressure, low HDL, high glucose levels and obesity) (Nutr J 2013;12:1).

And now another study has confirmed avocado’s heart healthy benefits. In the new study, forty-five overweight or obese people were put on three different diets. One was low fat, one was moderate fat, and the other was also moderate fat but added one avocado a day. 

The moderate fat diet with the avocado lowered cholesterol significantly more than the diets without the avocado. The addition of avocado significantly lowered heart damaging LDL cholesterol. The avocado diet was also the only one that improved the important ratio of heart healthy HDL cholesterol to heart harmful LDL cholesterol.

So go ahead and enjoy a guilt free guacamole!

J Am Heart Assoc 2015;4:e001355