An avocado a day keeps bad cholesterol at bay (recipes included)
01/28/2021 / By Joanne Washburn / Comments
An avocado a day keeps bad cholesterol at bay (recipes included)

Avocado naysayers have long been fooling people into thinking the fatty green fruit is bad for their health. But that can’t be further from the truth! In fact, a recent study by researchers from Pennsylvania State University (Penn State) found that eating just one avocado a day was linked to lower levels of “bad” cholesterol. Plenty of studies have shown that high levels of bad cholesterol can raise your risk of heart disease.

The researchers said avocado’s cholesterol-lowering effect might be due to a plant pigment called lutein. They came to this conclusion after following 45 overweight or obese participants, some of whom ate an avocado for five weeks as part of their diet. These people had higher levels of lutein and lower levels of bad cholesterol.

Lutein is a plant nutrient typically associated with eye health. But this new research from Penn State just goes to show how little experts know about lutein or avocados, for that matter.

“Nutrition research on avocados is a relatively new area of study,” said lead author Penny Kris-Etherton. “[So] I think we’re at the tip of the iceberg for learning about their health benefits.”

Other reported benefits of avocados

The humble avocado is well-known for its high fat content. But it also boasts other health benefits like radiant skin, weight loss and a sharper mind.

The first benefit, radiant skin, is thanks to avocado’s high levels of vitamins C and E. Your body needs vitamin C to produce collagen, the most abundant protein in your body. Collagen is what gives your skin structure and keeps it taut. Meanwhile, vitamin E protects your skin from damage caused by pollutants, free radicals and radiation.

You’re also likely to feel full after eating just one avocado because of its fiber and fats. When you’re full, you’re less likely to snack or overeat. So you may find yourself losing weight or maintaining a healthy one over time.

Finally, avocados keep your mind sharp as you age. This brain-boosting effect is due to oleic acid, an omega-9 fatty acid that has been linked to cognitive health. Avocados may also lower your risk of developing mental health issues like depression thanks to folate. This vitamin maintains your brain’s feel-good chemicals.

Easy avocado recipes that don’t involve toast

Avocados are incredibly versatile. So don’t just spread them on toast or blend some to make guac. Try cooking up these easy avocado recipes instead. They might just make it onto your weekly meal plan!

Grilled avocado with vegan ceviche

Avocados are often eaten raw – chopped up in a salad, spread on toast or made into a big bowl of guac. But you shouldn’t be afraid of cooking them since they’re just as delicious cooked or, in this case, grilled! Take out that grill and get to work on this quick and easy avocado recipe:

Ingredients for 8 servings:

  • 4 ripe avocados
  • 1/2 garlic clove, minced
  • 1/2 jalapeno or serrano pepper, diced
  • 1 cup diced cherry tomatoes
  • 1 cup diced hearts of palm
  • 1/3 cup diced cilantro
  • 1/4 cup diced red onion
  • 2 tablespoons coconut milk
  • 1/4 teaspoon sea salt
  • Freshly ground black pepper
  • Extra-virgin olive oil, for drizzling
  • Zest and juice of 1 lime, plus lime wedges

Preparation:

  1. In a bowl, mix coconut milk, lime zest and juice, onion, garlic, hearts of palm, tomatoes, cilantro, pepper and salt. Set aside.
  2. Heat the grill to medium-high heat. Slice the avocados in half and remove the pits. Drizzle each half with olive oil and more lime juice. Season to taste with salt and black pepper.
  3. Grill avocado halves cut-side down for 3–4 minutes or until char marks form. Remove from the grill and place on a platter. Fill each avocado half with the filling.
  4. Season with more salt and black pepper if desired. Serve with fresh lime wedges.

Avocado and quinoa stuffed acorn squash

Mains can’t get heartier than roasted acorn squash stuffed with an avocado and quinoa filling. High in protein, fiber and heart-healthy fats, this avocado dish is the ultimate vegetarian main.

Ingredients for 6–8 servings:

  • 3 small acorn squash, halved
  • 2 garlic cloves, minced
  • 2 avocados, diced
  • 1 medium onion, diced
  • 1 3/4 cups rinsed black beans
  • 1 1/2 cups cooked quinoa
  • 1/2 cup green chili peppers
  • 1/4 cup chopped scallions
  • 1/4 cup toasted pumpkin seeds
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • Sea salt
  • Fresh lime juice
  • Freshly ground black pepper

Preparation:

  1. Preheat oven to 400 F.
  2. Slice each acorn squash in half and scoop out the insides. Drizzle each half with olive oil and season with salt and pepper.
  3. Roast them for 35–50 minutes or until tender in the middle but browned around the edges. The roasting period will depend on the size of the squash.
  4. Meanwhile, heat olive oil in a skillet over medium heat. Add the onion and saute until translucent before adding the garlic, cumin and coriander.
  5. Add the green peppers, quinoa, black beans, scallions, pumpkin seeds and feta cheese. Season with fresh lime juice, salt and black pepper.
  6. Remove skillet from heat and stir in the avocado. Divide the filling among the roasted squash halves and season with more salt and black pepper if needed. Serve immediately.

Avocados are a nutrition knockout. Rich in healthy fats, fiber and vitamins, avocados make a great addition to just about any meal. To reap their nutritional benefits, incorporate avocados into your favorite recipes or try the ones listed above.

Sources:

NutraIngredients.com

FoodRevolution.org

LoveAndLemons.com 1

LoveAndLemons.com 2

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