The fruit that lowers high cholesterol levels when eaten once a day
One study found that eating a certain fruit every day for six months led to a decrease in dangerous cholesterol levels.
High cholesterol occurs when a person has too much of the fatty substance in their blood, which can cause a host of serious problems if ignored.
Eating too much fatty food, not getting enough exercise, obesity, smoking and drinking can all cause high cholesterol – which does not cause symptoms.
It’s important for you to lower high cholesterol, whether you are looking to prevent heart disease or are trying to prevent any further damage following a heart attack.
One study found that eating an avocado per day for six months led to a decrease in dangerous cholesterol levels.
Research discovered a decrease in cholesterol levels without causing the build-up of fat around the body, such as in the liver or belly.
An author of the study that was published in the Journal of the American Heart Association, Professor Penny Kris-Etherton of Penn State university, said: “While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet.
“Incorporating an avocado per day in this study did not cause weight gain and also caused a slight decrease in LDL cholesterol, which are all important findings for better health.”
The trial, performed earlier this year, was reportedly the largest study about the health benefits of avocados.
For six months, 923 participants were either instructed to eat avocados every day or not at all. Their cholesterol levels were measured through the testing period. Those who consumed the avocados had less LDL cholesterol.
How to lower cholesterol levels
To lower cholesterol, the NHS advises people to try to eat less meat pies, sausages and fatty meat. It also recommends against excessive butter, lard and ghee, as well as cream and hard cheese.
You can still have foods that contain a healthier type of fat called unsaturated fat.
Other foods that you might want to cut out include:
- Food containing coconut oil
- Palm oil
The NHS recommends to eat more:
- oily fish, like mackerel and salmon
- brown rice, bread and pasta
- nuts and seeds
- fruits and vegetables
Exercising more will also help. You should aim to do at least 150 minutes of exercise per week, explains the NHS.
The health body also recommends quitting smoking and cutting down on alcohol to no more than 14 units a week.