The amount of avocado you should eat each day to lower cholesterol

Avocado , that creamy green fruit that has conquered everything from Instagram breakfasts to gourmet salads, could be much more than a culinary trend. According to recent research published in the scientific journal Current Developments in Nutrition , eating an avocado a day will not only improve your diet, but it can also make you live longer; add years to your life.

The study, led by researchers Kristina Petersen and Penny Kris-Etherton of Pennsylvania State University (United States), evaluated more than 1,000 adults over a 26-week period. For the experiment, participants were divided into two groups: one maintained their usual eating habits without consuming avocados, as a control group, and the other incorporated one avocado a day into their regular diet.

A surprise? Perhaps not, given the fruit's growing popularity. After the follow-up period, the authors found that those who ate an avocado daily showed a significant improvement in the quality of their diet, as assessed by the Healthy Eating Index , a tool that determines overall diet quality as well as dietary components. It is continually updated thanks to the collaboration of multiple organizations based on the Dietary Guidelines for Americans.

Furthermore, it was observed that this small change promoted the consumption of more nutritious foods and displaced less healthy, higher-calorie options, an effect known as positive substitution . This isn't just about eliminating less healthy options; it's an entire strategy to improve the quality of the food we eat without reducing the amount of food we put in our mouths.

“Avocados are a nutrient-dense diet, and we wanted to see if regular consumption could have a real impact on eating habits. And it did. They improved diet quality without requiring a radical lifestyle change,” Petersen explained. “By encouraging better adherence to dietary guidelines, we can substantially reduce the risk of chronic diseases and improve overall health outcomes,” the expert concludes.

Why is avocado so healthy?

Avocado is rich in monounsaturated fats, which help reduce "bad" cholesterol (LDL) levels and promote heart health. It also contains fiber, potassium, and antioxidants that support digestion, regulate blood pressure, and promote satiety. These benefits could translate into a reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and even certain types of cancer.

It's nothing new. It has been consumed in its countries of origin for over 10,000 years . It's native to Mexico and Central America, where it has been cultivated ever since. Its name comes from the Nahuatl word "ahuacatl," and although its shape has inspired curious interpretations, today science supports it as an ally of longevity. It's not a miracle cure, but it is a step toward a longer, healthier life. However, experts also recommend consuming it as part of a balanced diet and choosing sustainable sources, as its cultivation can require large amounts of water.