A new Penn State study suggests that for adults with obesity, eating one avocado daily may lower heart disease risk. The six-month trial involving 786 participants found daily avocado consumption reduced LDL particle concentrations by 49 nmol/L, corresponding to an estimated 4% risk reduction. This benefit was observed in a real-world setting without controlling participants' overall diets, suggesting a single small change can be beneficial.
LDL particle concentration findings
- ▪A Penn State study found that daily avocado consumption in adults with obesity was linked to a lower concentration of low-density lipoprotein (LDL) particles
- ▪In the six-month trial, participants who ate one avocado daily saw their LDL particle concentrations fall by 49 nanomoles per liter
- ▪The reduction in LDL particle levels was consistent across participants' sex, race, ethnicity, age, and body mass index
LDL particles versus cholesterol
- ▪LDL particles carry cholesterol, and their concentration can reveal cardiovascular disease risk that a standard LDL cholesterol test may not show
- ▪A higher number of smaller LDL particles indicates a greater heart disease risk than fewer, larger particles, even with identical total LDL cholesterol levels
- ▪Smaller LDL particles can more easily enter artery walls, contributing to plaque buildup that narrows and stiffens blood vessels
Avocado Trial methodology
- ▪For six months, one group of participants ate one avocado daily while a control group continued their usual diet without changes
- ▪Participants qualified for the study if their waist circumference was over 40 inches for men or 35 inches for women
- ▪The Habitual Diet and Avocado Trial analyzed data from 786 adults aged 25 and older with abdominal obesity
Heart disease risk reduction
- ▪Earlier results from the trial showed daily avocados lowered LDL cholesterol but did not cause weight loss or reduce waist circumference
- ▪The 4% risk reduction from daily avocados is considered modest compared to the 14-29% reduction from improving an overall diet
- ▪The observed drop in LDL particles corresponds to an estimated 4% reduction in heart disease risk
Real-world dietary application
- ▪The findings suggest a single dietary change can improve a measure of cardiovascular health even if the rest of the diet is unchanged
- ▪The study demonstrated benefits in a real-world setting, as participants' overall diets were not controlled by researchers
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