In the study, researchers looked at the diets of 45 adults who are overweight or obese. For the first two weeks, the participants maintained a “run-in” diet, or a diet comparable to an average American.
Then, for five weeks each, participants rotated three treatment diets in a random order: low-fat diet, moderate-fat diet and a moderate-fat diet, plus an avocado a day.
The study concluded that, “after five weeks on the avocado diet, participants had significantly lower levels of oxidized LDL cholesterol than before the study began or after completing the low- and moderate-fat diets.”
“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," Kris-Etherton said.
Those on the daily avocado regimen not only had fewer oxidized LDL particles, but also had more lutein, which can help prevent LDL particles from becoming oxidized.
Kris-Etherton said the study is a positive step forward, but noted that there is more work to be done.
"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," Kris-Etherton said. "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."
So, go ahead and order the avocado toast next time you’re at brunch. It could help your health.