• Glenn Wilson

    Can guacamole lower your cholesterol as well as other whole-food fat sources such as nuts, or is it just avocado industry spin?

    Dr. Greger: If you look at Avocado Board-sponsored reviews, they like to brag that “[a]vocados are the richest known fruit source of phytosterols,” which are cholesterol-lowering nutrients found in plant foods. The operative word, though, is fruit.

    Yes, there are more phytosterols in avocados compared to other fruit, but the reason that’s such a misleading statement is that phytosterols are fat-soluble substances; most other fruits hardly have any fat in them at all. So, of course, avocados are going to come out on top, compared to other fruit. But, let’s compare phytosterol content of avocados to nuts and seeds. One avocado has about a hundred milligrams of phytosterols. But, on the same scale, sesame seeds and tahini have 400; pistachios, pumpkin seeds, and sunflower seeds have about 300; and almonds and almond butter, flax seeds, and macadamia nuts have around 200. Even chocolate has about twice as many phytosterols as avocados.

    Even though nuts and seeds have the highest levels overall, the studies that have been done on lowering cholesterol—lowering LDL (bad cholesterol) with phytosterols—have used supplements, starting at 600mg up into the thousands. So, yeah, you can lower LDL cholesterol about 8% at up around 2,100 milligrams, but that would be twenty avocados a day. That would also be a lot of nuts. But, you can get an 8% drop in LDL just eating a palmful of nuts a day—a single ounce.

    Continue at NutritionFacts: Are Avocados Good for Your Cholesterol?

    To see the full transcript or links to cited sources go to the link above, then scroll below the video and click on View Transcript or Sources Cited.

    More in the category Health and Medical.

    Register or sign up for our daily email digest.
Add a Comment

Welcome to San Miguel Frequently Asked Questions!

Expat and immigrant English language resources and community for San Miguel de Allende, Guanajuato, Mexico. Visitors to this site may browse.

Register to receive the optional daily email digest.

Registration is also required to post or vote in polls. When you register, we will send you an email with a link. Open that email and click that link to complete the process and confirm your email.