Dear members,

In a world of good and bad cholesterol, LDL is the bad one. LDL collects in the walls of blood vessels, causing the blockages of atherosclerosis. Higher LDL levels put you at greater risk for a heart attack from a sudden blood clot in an artery narrowed by atherosclerosis.

Getting your LDL cholesterol checked helps determine your risk for heart disease. If your LDL cholesterol is high, treatment can reduce your chance of having a heart attack.


“In the past, we used to substitute carbohydrate for saturated fat, and that would result in a low-fat diet,”

It’s tough to test diets in real life, because people eat so many different things, Aa research team controlled what everyone ate, feeding them carefully calibrated diets. One was a lower-fat diet without avocado, another was a moderate-fat diet without avocado, and the third added one avocado per day to the moderate-fat diet.

The two moderate-fat diets looked a lot like the average American diet, with about a third of calories coming from fat. The lower fat diet provided 24 percent of calories from fat.

Everyone spent five weeks on each diet. No one lost weight, but their low-density lipoprotein (LDL or “bad” cholesterol) levels changed.

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“All diets decreased LDL cholesterol, the main lipid risk factor for cardiovascular disease. But the diet with the avocado decreased LDL cholesterol the most,” Kris-Etherton said.

Americans are advised to keep total cholesterol below 200 and preferably below 180. LDL should be below 100.

While they were eating the avocado-a-day diet, the volunteers saw their LDL go down by more than 13 points compared to their usual levels, the team reported in the Journal of the American Heart Association.

LDL was 8.3 points lower on the moderate-fat diet without the avocado and 7.4 points less on the lower-fat diet.

The volunteers all ate Hass avocados, which have bumpy green skin. The Hass Avocado Board helped pay for the research, which was also funded by the U.S. government.

In addition to monounsaturated fats, the avocados contain fiber, phytosterols and polyphenols – all of which can help lower cholesterol. Avocados also contain natural sugars that may help regulate blood sugar.

The findings are similar to a batch of studies that showed people who were given olive oil and nuts and told to add them to their diets ended up healthier. They were less likely to have strokes or heart attacks, and they were less likely to die over a period of years than people who didn’t get the extra oils.

Saturated fat – the kind found in meat and butter – has a different chemical structure from the unsaturated fats found in plant products. Repeated studies have shown it raises the risk of heart disease.

“Consumers can include avocados in their diet in salads. They can include avocados on top of a sandwich, or in a sandwich. They can make guacamole and use vegetables rather than chips as the dip,” she said.Yes you heard it right Avocado is the miracle food which is the gift of health from Mother Nature to the mankind. Avocado has green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical, and ripens after harvesting at home. It has the highest energy value of any fruit; you can find nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid in Avocado. It is also rich in proteins and fat, and yet low in carbohydrates
Avocado (Makhanphal) production in India

Avocado is an evergreen tree which is native to Mesoamerica. You can find Avocado trees from the central highlands of Mexico to the rain forests of northwest Columbia. But you will be happy to know that Avocado production in India is on full bloom. Avocado is known as Makhanphal in India because of its smooth pulp. It is grown in the states of Tamil Nadu, Kerala, Maharashtra, Karnataka, and Sikkim and easily available in the Indian markets. You can buy one regular-sized Avocado fruit between Rs.15/- to Rs.30/- from your local vegetable market.
How to select Avocado?

Going to buy Avocado, here are some tips on how to select avocado so that you get best for yourself. To select the Avocado check the color of the skin of the fruit. As you know that Avocados do not rip on trees they ripen after they have been harvested so the color of skin will tell you how many days it will take to ripe your Avocado. Do not buy fruit with dark blemishes on the skin or over soft fruit.

“I love guacamole and with my recipe, I'll use avocados, cilantro, lime juice and garlic... and then sometimes I'll put salsa in, or red pepper flakes.”

But like anything, too much of a good thing can be harmful. Avocados are definitely not low-calorie food.

“One avocado has around 200 to 250 calories. So I would strongly urge people not to just add an avocado a day to their diet but they have to substitute nutrient-poor calories.