Avocado has officially attained the standing of a functional product for safeguarding the cardiovascular system. A large-scale meta-analysis, published in the journal Critical Reviews in Food Science and Nutrition, combined data from dozens of randomized clinical trials and provided precise figures on the efficacy of this favored fruit in combating elevated cholesterol.
The study’s findings are striking in their specificity: consistent consumption of avocado leads to a reduction in total cholesterol by 7 mg/dL, and dangerous low-density lipoproteins (LDL)—the main culprits of atherosclerosis—by over 6 mg/dL compared to control groups. For cardiologists, these figures signify a considerable lowering of the risk of heart attacks and strokes, achieved purely through dietary methods.
The major discovery pertains to the dose-dependent effect: the maximum benefit is observed with the intake of over 250 grams of avocado daily for a minimum of 23 weeks. This equates to roughly one and a half medium fruits per day—an amount that is easy to integrate into a wholesome diet via salads, smoothies, or toast. Smaller intakes (140-235 grams) over 5-9 weeks also demonstrate a favorable impact, especially in lowering triglycerides.
Avocado’s mechanism of action relies on the singular blend of monounsaturated fats, dietary fiber, and bioactive plant compounds. This mixture assists in reducing the level of “bad” cholesterol without affecting beneficial high-density lipoproteins. Scientists emphasize that avocado belongs to an elite category of natural foods with a proven, clinically significant influence on the lipid profile, although further long-term research is needed for definitive therapeutic recommendations, reports “Uznai.”
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