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Avocados: good or bad?

I am sure you have heard of the Mediterranean diet and the benefits it bring to individuals with high cholesterol and/or high triglycerides. The Mediterranean diet has shown to decrease the risk of heart disease and stroke through improvement of blood lipids such as cholesterol and triglycerides. Despite the fact that the Mediterranean diet is higher in fat than other diets, studies have shown that lipid profiles where decreased following consumption of a diet higher in mono unsaturated fats.

What are monounsaturated fats?


Fatty acids in foods typically fall within one of the four categories: saturated fats (SFAs), common in animal sources, trans fats (TFAs), common in processed foods, polyunsaturated fats (PUFAs), and monounsaturated fats
(MUFAs), both common in plant-derived sources.

Although the amount of calories from fat in this diet exceeds the standard recommendations, presumably because of the ‘‘healthier’’ nature of the and monounsaturated fats found in olive oil and nuts, mitigating the counteracting the process of adverse blood lipid related disease.

What else is high in MUFAS?


Most of us don’t like eating a lot of oil but we don’t mind eating fruit like avocado. Avocado-substituted diets significantly decrease total and ‘bad’ cholesterol’ and triglyceride levels in healthy adults with a healthy weight. Substituting dietary fats; specifically saturated fats, with avocados should be the public health recommendation strategy, as suggested by a recent meta-analysis of the literature. The optimal amount of avocado and frequency of use needs further evaluation along with the nutritional similarities and differences between other different MUFA sources.

Just because its good, doesn’t mean you can have it in excess

Please note that even though avocado is a great source of ‘good’ fats, its not to be consumed in excess, as it is high in calories. However, if taken within a balances diet, it can do a whole lot of good.

How can I incorporate it in my diet?


Are you currently having a sandwich for breakfast with cheese and ham? Why not have one slice of bread instead of two and add a slice of avocado- not a whole avocado- with some lemon and fresh pepper on top?

http://www.lipidjournal.com/article/S1933-2874(15)00427-4/abstract

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