One avocado a day may help prevent oxidized low-density lipoprotein (LDL) and small, dense LDL particles, according to recent research.

The researchers discovered that eating one avocado per day was associated with reduced levels of LDL (particularly small, dense LDL particles) and oxidized LDL in persons with overweight or obesity in a randomized, controlled feeding study.

“We were able to show that when people incorporated one avocado a day into their diet, they had fewer small, dense LDL particles than before the diet,” explains Penny Kris-Etherton, who adds that small, dense LDL particles are particularly hazardous for promoting plaque building in the arteries.

“Consequently, people should consider adding avocados to their diet in a healthy way, like on whole-wheat toast or as a veggie dip.”

Avocados, in particular, were found to help lower oxidized LDL particles in the study. The researchers claim that oxidation is harmful to the human body in the same way that oxygen may harm food, such as turning a sliced apple brown.

“A lot of research points to oxidation being the basis for conditions like cancer and heart disease,” adds Kris-Etherton. “We know that when LDL particles become oxidized, that starts a chain reaction that can promote atherosclerosis, which is the build-up of plaque in the artery wall. Oxidation is not good, so if you can help protect the body through the foods that you eat, that could be very beneficial.”

While prior research had shown that avocados could lower LDL cholesterol, Kris-Etherton and her colleagues wanted to see if they could also lower oxidized LDL particles.

For the study, the researchers enlisted the help of 45 adults who were overweight or obese. At the start of the trial, all individuals followed a two-week “run-in” diet. This diet was designed to resemble a typical American meal, allowing all volunteers to start the study on the same nutritional “footing.”

Then, in a randomized order, each subject completed five weeks of three different treatment diets. A low-fat diet, a moderate-fat diet, and a moderate-fat diet with one avocado per day were all used. To equal the amount of monounsaturated fatty acids derived from avocados, a moderate-fat diet lacking avocados was supplemented with extra beneficial fats.

Participants had considerably lower levels of oxidized LDL cholesterol after five weeks on the avocado diet than before the trial began or after completing the low- and moderate-fat diets. After the avocado diet, participants had greater amounts of lutein, an antioxidant.

According to Kris-Etherton, tiny, dense LDL cholesterol particles that had gotten oxidized were reduced.

“When you think about bad cholesterol, it comes packaged in LDL particles, which vary in size,” says Kris-Etherton. “All LDL is bad, but small, dense LDL is particularly bad. A key finding was that people on the avocado diet had fewer oxidized LDL particles. They also had more lutein, which may be the bioactive that’s protecting the LDL from being oxidized.”

Avocados’ monounsaturated fatty acids, which are absent from the low-fat diet, were discovered in the high-fat diet, suggesting that the fruit’s bioactives may have contributed to the avocado diet’s health effects.

“Nutrition research on avocados is a relatively new area of study, so I think we’re at the tip of the iceberg for learning about their health benefits,” adds Kris-Etherton. “Avocados are really high in healthy fats, carotenoids — which are important for eye health — and other nutrients. They are such a nutrient-dense package, and I think we’re just beginning to learn about how they can improve health.”

Source: 10.1093/jn/nxz231

Image Credit: Getty

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