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Eating a diversified diet can improve well-being and quality of life. Diet is a crucial aspect of health.
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Avocados may be a beneficial source of nutrients and can be a part of a balanced diet.
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One avocado a day did not cause weight gain, may cut harmful cholesterol levels, and improved diet quality, according to a recent study.
It may be challenging to keep up with the newest diets and eating trends. Now, some specialists are focusing their study on the nutritional advantages of particular meals. The avocado is one of these foods.
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Recent research
reputable source published in the American Heart Association Journal
One avocado each day was compared to a regular diet to determine the effects, according to a trusted source.
The people who had an avocado every day had reduced levels of bad cholesterol and increased the quality of their diet, the researchers discovered, despite the fact that there was little difference between the control and intervention groups.
It is also important to point out that the Hass Avocado Board funded the research.
Although the body also produces cholesterol, people can also obtain it from diet. The two primary categories are Low-density lipoprotein (LDL) and high-density lipoprotein are reliable sources of cholesterol (HDL). To avoid negative health effects like a stroke or coronary artery disease, cholesterol levels, especially LDL (also referred to as “bad” cholesterol), must be kept below a specified threshold.
Dr. Brian Power, a nutritionist and specialist who was not involved in the study, outlined the relationship between blood cholesterol levels and heart health for Medical News Today.
benefits of eating one avocado every day
“Convincing evidence from studies paints a picture of blood cholesterol levels being important for heart health. Elevated levels are an important risk factor for cardiovascular disease, including cerebrovascular disease and coronary heart disease.”
— Dr. Brian Power
Research is still being done to determine what variables affect cholesterol levels and how people may alter their diets to maintain healthy cholesterol levels and enhance their overall dietary habits. The effects of particular foods on health are one area of interest.
Consuming avocados, for instance, could keep your cholesterol levels in check. Avocados are a wonderful source of fiber and contain a number of beneficial vitamins, including C and K.
Participants had to regularly consume two avocados or less per month and have an increased waist circumference in order to be included for the research. The control group (503 participants) maintained eating as usual whereas the intervention group (505 participants) consumed one avocado daily. Researchers utilized MRI scans to assess levels of visceral adipose tissue, or the body fat that lines abdominal organs, and gathered information regarding food intake at the beginning of the trial and at 8, 16, and 26 weeks.
The control and intervention groups did not significantly vary in a large number of ways, according to the research. The cholesterol levels were the exception. Both total cholesterol and “bad” cholesterol were lower in the intervention group.
The two groups’ diets also differed somewhat, with the intervention group scoring better on the healthy eating index. The intervention group consumed less protein and more carbs, but more fat and fiber.
Researchers also discovered no statistically significant differences in weight growth between the groups, proving that eating one avocado every day did not cause weight gain.
Dr. Alice H. Lichtenstein, the study’s author, observed that include superfoods or health foods in one’s diet did not always result in appreciable health advantages.
“The study found that simply adding a ‘healthy food’ in terms of fats and nutrients, in this case, an avocado, to one’s diet did not result in clinical benefits. However, there were no negative effects, and it was associated with a benefit, an improvement [in] overall diet quality.”
— Dr. Alice H. Lichtenstein
Limitations and forward motion
This research has several restrictions. For instance, researchers didn’t record information regarding individuals’ prescription drugs. Second, individuals were only tracked for six months; prolonged follow-up could have revealed different findings, especially with regard to visceral adipose tissue.
Additionally, the study was done during the COVID-19 epidemic, which could have had an impact on study participants’ lifestyles. Although they had a good retention rate for participants, not all of them finished the research. Errors might occur because participant reporting was used to acquire some data, such as diet data.
Dr. Power noted that the study is a reminder that there is no one “fix it” food when it comes to a healthy diet.
“[The study’s] important message is that focusing on single foods is not a substitute for maintaining healthy dietary patterns as a whole. That said, irrespective of any modest benefit on cholesterol, anything that encourages people to consume more fruit and vegetables as a part of an overall balanced diet is to be welcomed.”
— Dr. Brian Power
