A recent study conducted by researchers from the Department of Nutritional Sciences at Pennsylvania State University and published in the Journal of Clinical Lipidology suggests that eating an avocado daily could lower the risk of cardiovascular disease in adults with obesity.*
The researchers found that regular avocado consumption is linked to a reduction in the concentration of low-density lipoprotein (LDL) particles—proteins that transport cholesterol throughout the body—in the blood. This corresponds to an approximate 4% decrease in cardiovascular disease risk.
“If people want to improve the quality of their diet, making one small change can be a more feasible strategy than trying to overhaul their entire eating plan,” says study co-author Janhavi Damani from Pennsylvania State University. “For individuals with obesity, incorporating an avocado into their daily diet could serve as a good starting point.”
LDL particles represent a distinct risk factor for cardiovascular disease, separate from LDL cholesterol—often referred to as “bad cholesterol”—which is a major contributor to heart-related conditions. The risk posed by LDL particles tends to be higher in people with abdominal obesity, the researchers noted.
LDL cholesterol must be transported through the body by protein particles. An increase in the number of protein particles carrying LDL cholesterol raises the risk of cardiovascular disease, even if the total amount of cholesterol remains unchanged.
“Imagine two people with equally high levels of LDL cholesterol,” explains Damani. “Person A has their cholesterol packed into fewer, larger LDL particles, while Person B has it distributed across many more, smaller LDL particles. Person B’s risk of cardiovascular disease would be higher because their total particle count is greater, even though a standard LDL cholesterol test would show identical results.”
Damani goes on to clarify that these smaller particles can more easily penetrate artery walls, promoting the formation of plaque.
Atherosclerotic plaque increases the risk of cardiovascular disease by restricting blood flow through a blood vessel and reducing its elasticity. This means that when a person’s heart is working at maximum capacity—due to exercise, heat, stress, or any other trigger—their blood pressure rises more sharply because the blood vessel cannot adapt to the increased demand, potentially leading to a cardiac event such as a heart attack.
For this study, scientists analyzed data initially collected from 786 participants in a six-month trial involving adults aged 25 and older. Men were eligible if their waist circumference exceeded 102 centimeters, and women if it exceeded 89 centimeters.
Half of the participants were instructed to maintain their usual diet and physical activity levels. The other half received one avocado daily and were also told to stick to their normal diet and exercise habits.
The researchers involved in the experiment found that adding an avocado to the diets of people with obesity did not alter their weight or waist circumference, but it did appear to lower their LDL cholesterol levels.
In the current analysis, the scientists compared blood samples taken at the beginning and end of the study. According to the researchers, over the course of the trial, LDL particle levels in the group that ate an avocado daily dropped by 49 nanomoles per liter, which corresponds to an approximate 4% reduction in cardiovascular disease risk.
“A 4% reduction is modest compared to the 14–29% decrease in cardiovascular disease risk associated with overall dietary improvements,” says Damani. “However, it’s a step in the right direction.”
Furthermore, regardless of the participants’ sex, race, ethnicity, age, or body mass index, they were equally likely to show improvements in LDL particle levels. This suggests that any person with obesity could benefit from eating avocados, the researchers explained, adding that individuals should consult a registered dietitian nutritionist or physician for personalized advice on improving their diet.
“A few years ago, researchers at Pennsylvania State University demonstrated that avocado consumption could lower LDL cholesterol and LDL particle counts,” said study co-author Kristina Petersen. “But in that study, the scientists controlled the participants’ entire diet throughout the experiment. This research showed benefits in real-world conditions, where people’s diets are much less predictable. In everyday life, eating an avocado still contributes to healthier eating.”
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