Avocados and Your Heart
According to the American Heart Association:
- Knowing which fats raise LDL (bad) cholesterol and which ones don't is the first step in lowering your risk of heart disease. In addition to the LDL produced naturally by your body, saturated fat, trans-fatty acids and dietary cholesterol can also raise blood cholesterol. Monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol.
- Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol.
Mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide "good" fats. Avocados contribute good fats to one's diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving.
Avocados can help consumers meet the dietary guidelines of the American Heart Association
American Heart Association recommends to:
- Eat a diet that is low to moderate in fat
- Limit saturated fat intake to less than 7% of total daily calories
- Limit trans fats intake to less than 1% of total daily calories
- Limit cholesterol intake to less than 300 mg per day
A 1-oz. serving of avocado contains 0.5 grams saturated fat and is trans fat- and cholesterol-free. Plus, avocados are also sodium-free.