Pictured Recipe:Salmon-Stuffed Avocados
Lowering the amount of saturated and trans fat in your diet can help, and there are also some foods,like salmon and red wine, that can raise the amount of “good” cholesterol in your system. Avocados, which are rich with monounsaturated fats, are a creamy way to help lower your LDL cholesterol—and new research suggests they can have an impact when eaten regularly.
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“While one avocado a day did not lead to clinically significant improvements in abdominal fat and other cardiometabolic risk factors, consuming one avocado a day did not result in body weight gain,” said study author Joan Sabaté, M.D., Dr.P.H.,ina media release. “This is positive because eating extra calories from avocados doesn’t impact body weight or abdominal fat, and it slightly decreases total and LDL cholesterol.”
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“Adherence to theDietary Guidelines for Americansis generally poor in the U.S., and our findings suggest that eating an avocado per day can substantially increase overall diet quality,” study author Kristina Petersen, Ph.D., said ina media release. “This is important because we know a higher diet quality is associated with lower risk of several diseases, including heart disease, type 2 diabetes and some cancers.”
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A standardserving is about one-third of an avocado, so you could work in your one avocado a day with a serving at each meal—or you could opt for an avocado-packed recipe to knock out most of your goal in a single sitting. A recipe like ourGreen Goddess Sandwich, with half an avocado in each serving, would be a tasty way to get in your daily dose of avo. The same goes for other fun summer options, like ourLoaded Cucumber & Avocado SandwichandQuinoa Avocado Salad.
Yummy snacks, like thisAvocado Hummus, are also ways to sneak in a little extra of the healthy ingredient each day. And while avocado can be tricky to keep green all day (hello, oxidation!), folks on the go could always get their kicks from drinks like ourReally Green SmoothieandSpinach-Avocado Smoothie.
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The Bottom Line
No matter how you bring that creamy green ingredient to your table, you’re bound to fall in love with its versatility and its healthful perks.
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