Popular breakfast food could lower 'bad' cholesterol and reduce heart disease risk

Popular breakfast food could lower 'bad' cholesterol and reduce heart disease risk Eating this food daily for six months was found to have a significant impact A popular breakfast food could help lower “bad” cholesterol and reduce heart disease risk. A new study has found a link between avocados and reduced cholesterol levels. Technically a fruit, avocados are rich in monounsaturated fats, fibre, and essential vitamins like E, K, and B6. And in a new analysis, it was found they had the potential to lower cholesterol in just six months. The findings, which were published in the Journal of Clinical Lipidology, discovered that people who consumed one avocado per day for six months experienced a reduction in low-density lipoprotein (“bad” cholesterol) particles. This is equivalent to roughly a four per cent lower risk of heart disease. As part of the research, data was analysed from the Habitual Diet and Avocado Trial. This included 786 adults aged 25 years and older with abdominal obesity. Men included in the study had a waist circumference greater than 40 inches, and women had a waist circumference greater than 35 inches. As reported by Medical News Today, the participants were randomly assigned to one of two groups - one of which continued their usual dietary plan and lifestyle, while the other added one avocado each day without making any additional dietary or lifestyle changes. It was discovered that adding an avocado to the eating plan every day did not change weight or waist circumference, but did change low-density lipoprotein levels. Blood samples were taken at the beginning and end of the trial, and showed that the participants in the avocado group reduced their low-density lipoprotein particle concentrations by an average of 49 nanomoles per litre compared to the other group. Speaking to Medical News Today, lead author Janhavi Damani from the Pennsylvania State University, said: “Avocados contain several nutrients that have been linked to better heart and metabolic health, including monounsaturated fats, dietary fiber, and phytosterols. A single avocado provides about nine grams of fiber and naturally occurring phytosterols, which are likely responsible for the LDL particle reduction observed.” The team estimated that the cholesterol reduction was also equivalent to a four per cent reduction in heart disease risk. While this was “modest” in comparison to overhauling the whole diet, this could be more achievable for some. Kristina Petersen, senior author of this study, added: “Four per cent is a modest reduction compared with the 14 to 29 per cent lower heart disease risk that has been associated with improving the entire diet. While improving the overall diet is likely to have a greater impact on heart health, identifying small, feasible dietary changes may help people make sustainable improvements over time.” What counts as high cholesterol? The only way to be sure if your cholesterol levels are too high is to take a cholesterol test. These will confirm your: - Total cholesterol – the overall amount of cholesterol in your blood - Good cholesterol (called HDL) – this may make you less likely to have heart problems or a stroke - Non-HDL cholesterol – the difference between total cholesterol and HDL The NHS explained on its website: “What is a good target level for you depends on things like your age, whether you have any health conditions and your risk of cardiovascular disease.” But generally, the following levels are considered “healthy”: - Total cholesterol - below 5mmol/L - HDL (good cholesterol) - above 1.0mmol/L for men or above 1.2mmol/L for women - Non-HDL (bad cholesterol) - below 4mmol/L If you are concerned about your cholesterol levels, you should speak to your doctor.