Cholesterol levels could be slashed by eating breakfast superfood daily

A study has indicated that consuming one popular fruit each day could be beneficial for slashing cholesterol levels. This superfood, the avocado, isn't just a staple for brunch-goers across the UK but also packs a punch in combating "bad" cholesterol lurking in your system.

When cholesterol builds up, it can clog and harden arteries, increasing the risk of life-threatening conditions such as heart attacks and strokes due to reduced blood flow. But according to research from the Journal of the American Heart Association, avocados - which perhaps surprisingly are a fruit rather than a vegetable - contain high-density lipoprotein cholesterol, which actively ferries away the "bad" cholesterol from your bloodstream.

The findings highlight how an avocado-rich diet for six months correlated with a dip in threatening cholesterol levels – remarkably, without piling on fat in unwanted areas like the liver or waistline, as reported by Express.co.uk. Professor Penny Kris-Etherton of Penn State University in the US, explained: "While the avocados did not affect belly fat or weight gain, the study still provides evidence that avocados can be a beneficial addition to a well-balanced diet.

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"Incorporating an avocado per day in this study did not cause weight gain and also caused a slight decrease in low-density cholesterol [‘bad’ cholesterol], which are all important findings for better health." As part of the study 923 participants were divided into two groups.

One group was instructed to consume an avocado daily, while the other was told to limit their avocado intake to less than two per month and continue with their usual diet. Cholesterol levels were monitored throughout the trial period. It was found that those who ate avocados had lower levels of low-density lipoprotein cholesterol.

Kristina Petersen, assistant professor of nutritional sciences at Texas Tech University, revealed that the study also discovered that daily consumption of avocados improved the overall quality of the participants' diets by eight points on a 100-point scale. "Adherence to the dietary guidelines for Americans is generally poor in the US, and our findings suggest that eating an avocado per day can substantially increase overall diet quality," she stated.

"This is important because we know a higher diet quality is associated with lower risk of several diseases including heart disease, type 2 diabetes and some cancers." Besides their potential cholesterol-lowering properties, avocados are nutrient-rich, containing folate, magnesium and phosphorus. These vitamins and minerals play crucial roles in various body functions and contribute to overall wellbeing.

To reduce cholesterol levels, the NHS suggests limiting the consumption of meat pies, sausages and fatty meats. They also advise against excessive use of butter, lard and ghee, as well as cream and hard cheese. Other foods you might want to consider cutting out include:

• Cakes

• Biscuits

• Food containing coconut oil

• Palm oil.

The NHS also recommends increasing your physical activity, aiming for at least 150 minutes of exercise per week.