Elevated levels of cholesterol in the blood often become the cause of thrombosis, early strokes and heart attacks. Therefore, people with hypercholesterolemia should always follow a diet, which means giving up fatty animal food and introducing products that normalize lipid metabolism.
To lower the concentration of harmful cholesterol, doctors recommend including vegetable oils, whole grains, vegetables and fruits in the daily diet. One of the best foods with a high level of LDL in the blood is avocado.
But how does an overseas fruit act on the body? How is it useful and why should it be consumed with high cholesterol?
The composition and beneficial properties of avocado
Avocado is a green, elongated fruit with a specific cream flavor. It has a high nutritional value - 165 kcal per 100 grams of fruit.
100 g of alligator pear contains proteins (2 g), carbohydrates (1.8 g), fats (14, g), water (72 g), ash (1.6 g) and dietary fiber (6.7 g).
Also in the green fruit are trace elements - iron, zinc, manganese, fluorine, selenium, copper. The fruit is rich in macronutrients, such as phosphorus, potassium, sodium, magnesium, calcium.
Another avocado contains various vitamins: beta carotene; B1,4,2,5,9,6; ascorbic acid; vitamin PP; phylloquinone.
Avocado is good for diabetes. It has mannoheptulose, which lowers the concentration of glucose. Also, the fruit contributes to a better absorption of sugar and reduces the likelihood of developing type 2 diabetes, due to the fact that it contains vitamin K1.
Green fruit should be used by women for the prevention of infertility and for the purpose of losing weight. Nutritious fruit is also used in cosmetology.
If a woman regularly makes face masks on the basis of an alligator pear, her skin will become smoother, get a beautiful color. Avocado oil is very useful for hair, as it prevents their loss and eliminates dandruff.
Green fruit should be eaten and pregnant. With its regular consumption of the body receives all the necessary nutrients. And folic acid, which is part of the product, prevents the development of congenital malformations.
Avocados will be useful for women in menopause. The product eliminates the unpleasant signs of menopause. To achieve a positive effect, the fruit should be eaten at least once a week.
Feedback from doctors about avocados is always positive. After all, it protects the liver from toxins and has an antiseptic effect.
Thanks to phytonutrients, the nourishing fetus levels the negative effects of an aggressive environment. Also, these substances protect cells from the penetration of free radicals and prevent the development of cancer.
The fruit contains zeaxanthin and lutein. These are carotenoids that improve the functioning of the visual system (cataract prevention). Substances protect the retina from free radicals, prevent oxidation in the lens, filter ultraviolet light.
Avocados are good for men. It contains folates that can increase sperm production and motility and improve erection.
Alligator pear need to eat children. Since it activates cerebral circulation and promotes the absorption of calcium.
Diseases for which avocados are beneficial:
- heart ischemia;
- angina pectoris;
How Avocados Affect Cholesterol
To understand why avocados are used to lower cholesterol, scientists conducted a series of studies. The results were evidence that the alligator pear significantly improves the lipid profile.
The researchers found that after one week of eating a green fruit, cholesterol levels in healthy people decreased by 16%.
In subjects who already had high levels of cholesterol in the body, the results were as follows: total cholesterol decreased by 17%, LDL and triglyceride levels decreased by 22%, and HDL levels increased by 11%.
Similar studies were conducted at the University of Pennsylvania. Scientists have studied the ability of various diets to reduce cholesterol concentration.
As subjects, obese people were selected. Researchers used three diet options:
- With a low content of saturated fat, replaced by carbohydrates (cereals, fruits). The result is a decrease in LDL of 7 mg per 1 deciliter of blood.
- With an average amount of fat (vegetable oils have become an alternative to animal products) without the use of avocados. As a result, it was possible to reduce LDL performance by 8%.
- With a moderate fat content (animal products replaced with vegetable oil) and regular avocado consumption. Conclusion - the level of LDL in the blood decreased to 14%.
But why a diet with the use of vegetable fats without avocado does not so effectively reduce cholesterol indicator? Natural oils often hydrogenate, which is why they contain trans fats that can increase the risk of problems with blood vessels and the heart.
It was found that polyunsaturated fats of plant origin can raise the level of oxidized LDL, in particular, their small dense particles, and lower the content of good cholesterol in the blood.
However, for the normal functioning of the heart and blood vessels, the body needs good and bad cholesterol. The ratio of these substances must be balanced. And only dense and small particles of LDL that contribute to the appearance of cholesterol plaques have a negative effect.
Trans fats, which are often abundant in vegetable oils, lead to the formation of harmful substances. Another product that can add the amount of dense particles of low-density lipoprotein is sugar and any fast carbohydrates (white bread, semolina, pasta). The risk increases if you eat trans fats and easily digestible carbohydrates every day.
But why is avocado with high cholesterol so effective? The fact is that it contains monounsaturated fats, normalizing lipid metabolism.
The fats in the alligator pear bring the body the following benefits:
- make HDL higher;
- reduce the concentration of triglycerides, provoking the development of atherosclerosis;
- reduce the content of small, dense particles of LDL cholesterol in the blood.
The nutrient fruit contains biologically active compounds, folic acid, trace elements (potassium) and vitamins (E, B). All of these substances have a beneficial effect on blood vessels and the heart.
Alligator pears contain phytosterols. These are natural statins that inhibit cholesterol secretion in the liver.
The avocado contains magnesium, which accelerates the breakdown of LDL. Also in the fruit there is ascorbic acid - normalizes the process of cholesterol formation and its removal from the body. Another fruit is rich in fiber, which does not allow animal fats to be absorbed in the intestine.
So, due to the high content of valuable substances, avocado effectively reduces cholesterol.
If you eat fruit for 3-5 years, you can reduce the risk of a heart attack to 20% and minimize the chance of death by 4-8%.
How to eat avocado with high cholesterol?
For hypercholesterolemia, it is recommended to eat avocados with tender and ripe pulp that does not have a bitter taste. If the fruit is ripe, then the skin should be easily separated from it.
Doctors advise eating avocado on an empty stomach and raw. Fresh product contains Tinin, which will give the fruit a bitter taste in the case of heat treatment.
Quality ripe avocado has a pleasant nutty flavor. Therefore, it is often combined with seafood, fish, poultry, added to salads. And lovers of Japanese cuisine consider nutritious fruit an indispensable ingredient for sushi and rolls.
Avocados go well with other dishes and products:
- tuna salad;
- sauces, especially tomato;
- cold soups;
Nutritionists recommend adding an alligator pear in salads instead of cheese. Thus, it is possible to reduce the amount of fat in the snack twice, and the content of unsaturated triglycerides can be reduced to 90%.
The recipe for a simple, wholesome avocado salad can be as follows. First you need to prepare celery, dill, cucumber, lettuce, sweet peppers and avocados. All ingredients are crushed and filled with a mixture of lemon juice and olive oil.
In Latin America, green fruit is eaten as follows: the fruit is cut in half, the bone is harvested. Half a little salted, sprinkled with lemon juice and eating pulp with a teaspoon.
Despite the enormous benefits of an alligator pear, one fruit can be consumed per day. After all, it is sufficiently caloric and with its uncontrolled eating can increase body weight.
Also, the abuse of avocado leads to the fact that its components begin to interact with coumadin. This substance thins the blood, which can cause bleeding.
To eat a quality product, it is important to know how to properly store the nourishing fruit. Ripe fruit should be kept in the lower compartment of the refrigerator for no more than three days.
For longer storage, it is better to buy green avocados. So that he can ripen it, you can wrap it with a napkin and put it on the window sill.
The benefits and harms of avocados are discussed in the video in this article.