Avocado's helping people deal with obesity

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A new study suggests that eating an avocado a day can help lower bad cholesterol.

Doctors from Pennsylvania State University say in their findings, by adding an avocado to a healthy diet, lowers LDL cholesterol which is known as the 'bad cholesterol'.

Dr. Penny Kris-Etherton of Pennsylvania State University and her team conducted a study with 45 overweight or obese patients between 21 and 70 years old and put them on three different cholesterol-lowering diets. For 2 weeks the volunteers followed an average diet - 34% of calories came from fat, 51% from carbohydrates and 16% from protein.

After that, they were place on one of 3 cholesterol-lowering plans:

-Low-fat without avocado - dieters ate plenty of fruits, low-fat dairy, chicken and whole grains

-Moderate fat intake without avocado - same as the first diet, but nuts and oils were put into the diet.

-Last option was that the patients ate an avocado a day for fat intake.

The test diets were followed for 5 weeks.

The volunteers lowered the LDL cholesterol lowels by 13.5mg/dL on the moderate fat level diet that included a daily avocado. That was the strongest improvement compared to the low fat diet (7.4mg/dL lower) and the moderate fat diet without avocado (8.3mg/dL).

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  • Dave Fuller
Comments 1
  • Aashi
    Aashi

    I see so far nobody has told you about what is good for your heart. I can tell you for sure to inrgoe the previous posts. Your diet would depend to some degree on the type of heart problem you are beginning to have. But generally, you need a diet low in saturated fats, and that means fatty meats, lard, and any fat that is solid at room temperature, including butter. There are some fats that are heart healthy and the main one is extra virgin olive oil. Other than that, look for cold water fish, like salmon and mackerel. Avoid fried foods. Avoid salt. Don’t add any salt to anything while cooking or at the table. A rule of thumb is to limit salt to 2 grams a day. You can get the sodium content per portion of everything you eat from the nutrition label on food products. One gram has 1000 mgs in it. If you have high blood pressure, you should talk to your doctor about whether or not you should limit the fluids you drink in a day. You need to do that if you have congestive heart failure as well. Avoid full fat anything. That means for all the foods you buy and eat, buy low or no fat versions. Eggs are OK in moderation and it is generally not a safe practice to eat them raw, as someone suggested. Boiled or poached is best. It’s been recommended that we eat only 30% of our daily caloric intake as fats, but if you are male, you can go way lower than that. It is impossible to eliminate fats totally from your diet, which is why you need to make sure you are eating only the fats that have a cardiac benefit and avoiding the ones that don’t. If you are female and of child-bearing age, you need a minimum of 18% fat for proper hormonal metabolism. Otherwise, you can go lower than that, too. How do you know what % of fat you are consuming? On every nutrition label, you will see how many grams of fat are in a serving. Multiply that number by 9, because every gram of fat contains 9 calories. Then divide the number you get by the number of calories in the serving. You will be dividing a larger number into a smaller number, and that’s why you will end up with a decimal point in the answer. For example: let’s say you are eating something with 5 grams of fat per serving. 5 × 9 = 45. Let’s say this item has 100 calories. 45 divided by 100 = 0.45, or 45%. That item would be too fattening. Aim for at least well under 30%. That should be a beginning for you. Good luck.There is somebody here advocating a high fat diet and what they don’t understand is that even if some fats, like the monounsaturated ones I mentioned do have a positive and protective effect on the heart, any diet high in fats (over 30%) will cause the heart to work harder. Why? Because whether cholesterol clogs arteries or not, being overweight causes the heart to work more. It simply has larger volume of body mass to send blood to. And a diet high in fats will make you fat. Period. There are a group of people online these days who are trying very hard to get people to eat a lot of saturated fats because they say there is research that backs up it is protective of the heart but they leave out about half the data, that the studies specifically mentioned fats from cold water fish as the protective ones for human hearts and they inrgoe the simple mechanics of the heart’s having to pump blood to miles more blood vessels when someone is obese and how that wears out heart tissue. Go with what you know and inrgoe those who seem to have an agenda all their own, like maybe getting published. They do a lot of damage, and try all the time to shut me up when I point out the flaws in their research data. Good luck to you.So one person once had a bad reaction to Lipitor and now, that poster below has decided I’m all wrong. This someone who plainly states on his profile page that he hates pharmaceutical companies. Well so much for logical thinking here. Decades of clinical research down the drain because a pharmacist disagrees with it. There are some people here asserting very dangerous data, based on skewed research, and also interpreted in a skewed way, who keep saying we should eat all the fat we want I say they, including that pharmacist below me, must be cardiovascular surgeons, out to find a wave of future patients So sad they are willing to risk your life and health to make a buck for themselves down the road. Don’t listen to people who are telling you to eat a high fat diet. One bad reaction from one pharmacist, who hates drug companies passionately enough to post that online, has not a clue, nor the appropriate training to state whether a nutritional study is legit or not. Pharmacists study medications, not the intricate interactions of diet and heart disease or how to research the two. And even if Lipitor were somehow found to be totally wrong for everyone all the time (which isn’t going to happen), that still would have NO impact on whether or not fat is good or bad for heart health. There is no logical connection there.

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