Clean up your cholesterol with this avocado-eating trick

Avocado, hailed as the "World Record's Most Nutritious Fruit," is low in sweetness but rich in healthy fats, earning it the nickname "Forest Cream." Avocado oil, extracted from the fruit, is even more concentrated in nutrients. Daily consumption of 300-600 mg of avocado oil can provide various health benefits, including lowering cholesterol, preventing cardiovascular disease, cataracts, macular degeneration, arthritis, periodontal disease, and more, making it suitable for various cooking methods.


Here are 8 benefits of avocado oil:

1. Rich in oleic acid, which lowers cholesterol and promotes heart health: Avocado oil is 70% composed of oleic acid, a healthy monounsaturated omega-9 fatty acid, which is also the main component of olive oil and is considered one of its many health benefits. It is an antioxidant that lowers bad cholesterol and triglycerides, reduces blood pressure, increases good cholesterol, and is good for heart health.

2. Rich in lutein, helps eyes resist oxidation: Avocado oil is a good source of lutein, a carotenoid that is naturally found in the eyes and has antioxidant properties. Lutein intake can prevent age-related eye diseases such as cataracts and macular degeneration, and since the body cannot produce lutein, it must be obtained from food.
3. Enhances nutrient absorption: Many nutrients required by the human body require fat to aid in their absorption, especially antioxidant substances belonging to carotenoids. However, most vegetables and fruits are low in fat, so eating them with fats is key to getting the most out of them. A small study found that adding avocado oil to a salad containing carrots, romaine lettuce, and spinach increased carotenoid absorption by 4.3 to 17.4 times compared to the fat-free salad.
4. Reduces arthritis symptoms: Avocado oil can reduce pain and stiffness in osteoarthritis, especially in people with hip or knee arthritis. For patients with osteoarthritis, it is recommended to supplement about 300-600 mg per day.
5. Prevents periodontal disease: Avocado can not only prevent arthritis problems but also help prevent periodontal disease by inhibiting a protein called IL1B, which causes inflammation and is a major cause of tissue disintegration and bone loss.
6. Good for the skin and can assist wound healing: The unsaturated fats in avocado are excellent for the skin. One study found that a cream containing avocado oil and vitamin B12 reduced psoriasis symptoms within 12 weeks. Another animal test found that avocado oil can speed up wound healing and treat skin wounds.
7. Can neutralize free radicals and reduce oxidative stress: Antioxidants fight the damage caused by free radicals to cells. Free radicals are waste products produced in the body's metabolic process, of which reactive oxygen species cause the most damage to the body. High levels of free radicals can cause oxidative stress and lead to diseases such as type 2 diabetes and heart disease. According to a study in mice with diabetes, the antioxidants in avocado oil can enter the mitochondria and neutralize free radicals, preventing them from damaging other organelles.
8. Various uses: easy to use in cooking and beauty: Avocado oil has many uses and can also be part of your diet. It can be eaten directly or used as cooking oil as its unsaturated fats are not easily degraded by high temperature. Additionally, avocado oil is often added to cosmetics and skincare products.