![\"Delicious](\"http:\/\/blueheronhealthnews.com\/site\/wp-content\/uploads\/2015\/07\/Avocadoes_75037627_s-2015.jpg\")
Everyone loves a popular restaurant dish including this fruit.<\/p>\nEveryone loves a popular restaurant dish including this fruit.<\/p>\n
But you may fear you\u2019re cheating on your health when you order this dish. After all, it\u2019s loaded with fat.<\/p>\n
Fear no more, because according a to a study, published in the Journal of American Heart Association,<\/em> this dish will lower your cholesterol and high blood pressure as well as boosting your heart health and clearing out clogged arteries.<\/p>\n Love guacamole? <\/p>\n Avocado, the amazing fruit used in this tasty dip, benefits your heart as much as it pleases your taste buds. <\/p>\n Avocadoes have long been known to be a good source of healthy fats, but people sometimes forget the \u201cgood\u201d part and shy away from it because of the high calories and a fear of weight gain.<\/p>\n Since avocadoes are also very low in sodium (and high in potassium) compared to many other fruits, it makes it an even better option for lowering blood pressure.<\/p>\n Here are just a few of the nutrients found in avocados:<\/p>\n \u2022\tVitamin B5, B6, B9, C, D, E, K (As you can see this covers a good spectrum of the available vitamins) It is not easy to convince some people that the healthy fats that avocadoes provide can actually help the heart. But you\u2019ll be surprised, it\u2019s not just Avocado fat that\u2019s good for you. <\/p>\n Now let\u2019s look at the study: They were randomly divided into three groups and given three different diets:<\/p>\n \u2022\tLow fat diet with only 24% of calories coming from fats Now the goal is of course to raise HDL (good cholesterol) and lower LDL (bad cholesterol).<\/p>\n Surprise! The low fat diet had the LEAST benefits, and actually showed a decrease in good (HDL) cholesterol \u2013 about 4.g\/DL after 5 weeks.<\/p>\n The moderate fat diet without fresh avocadoes lowered, LDL (bad) cholesterol by an average 8.3 mg\/DL.<\/p>\n The moderate fat diet with avocadoes lowered LDL (bad) cholesterol by whopping 13.5 mg\/DL.<\/p>\n Unfortunately, none of those diets raised HDL (good) cholesterol. For that you need moderate exercise and other important health strategies.<\/p>\n In fact, to get your cholesterol under control, and more importantly remove plaque buildup from your heart\u2019s arteries, it\u2019s very important to apply a solid strategy. <\/p>\n It doesn\u2019t mean it\u2019s going to take a lot of effort or that you\u2019ll have to give up everything you love. To the contrary; like the study above shows, adding most types of fat (you love) to your diet helps lower cholesterol. But you must do this with a strategy.<\/p>\n
\n\u2022\tLutein \u2013 an antioxidant chemical that protects the eyes from UV rays and improves night vision
\n\u2022\tPotassium \u2013 the mineral that lowers blood pressure, improves blood flow and counteracts sodium intake.
\n\u2022\tFiber
\n\u2022\tHealthy, monounsaturated fats<\/p>\n
\n<\/strong>
\n45 volunteers who had high cholesterol and were moderately overweight to obese participated in the study. <\/p>\n
\n\u2022\tModerate fat diet with 34% of calories from fat (includes one fresh avocado per day)
\n\u2022\tModerate fat diet with 34% of calories from fat (supplement with high oleic acid oils to match those found in avocadoes, olives)<\/p>\n