It’s the middle of March, which can only mean one thing: St Patrick’s Day is nearly here. There is a certain food establishment that serves the classic Shamrock Shake annually. You know the one, right? There are golden arches, or something like that (wink wink). The main thing we want is for you not to succumb to the temptation. Don’t let curiosity get the better of you because one of those small shakes contains the following nutrition:

• Calories: 500
• Total carbohydrates: 82 grams (g)
• Protein: 11 g
• Total Fat: 14 g
• Cholesterol: 55 milligrams (mg)
• Calcium: 380 mg
• Potassium: 500 mg
• Sodium: 160 mg

For reference, the shake is made with vanilla ice cream, a sugary processed syrup, and whipped cream. This recipe doesn’t contain any of those things, because we actually care about your health. The good news is that there are many different ways to create your own shamrock shake. You just have to keep an open mind about your food, and all that you can do with it.

This shake is not really a shake; rather, it’s a smoothie. Avocado contributes to the green color, but so does the spinach and mint. Avocado is a great smoothie ingredient because it helps make it more creamy, while also adding protein, healthy fats, magnesium, potassium, and vitamin C. Don’t worry…you won’t taste it at all, especially since this smoothie also contains bananas, which provide natural sweetness. The touch of raw cacao powder is optional, but it provides the classic mint chocolate combo that a shamrock shake is.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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Have you ever taken a spoon to a pint of non-dairy ice cream and been utterly disappointed? If this unfortunate situation has happened to you, prepare to be amazed by a homemade dairy-free ice cream that is just as smooth and creamy as it is delicious. Some ice cream manufacturers just can’t seem to crack the code on texture. That’s why vegan ice creams are typically hard, icy, and not creamy like traditional dairy ice cream. The raw macadamia nuts help establish a creamy, nutty base for this to be one of the better raw vegan ice creams out there.

Macadamia nuts are rich in various vitamins, minerals, fiber, antioxidants, healthy fats, protein, and other nutrients. Researchers have found that macadamia nuts contain some of the highest flavonoid levels of all tree nuts. These antioxidant compounds work to fight inflammation and lower cholesterol levels. Macadamia nuts are also rich in tocotrienols, a form of vitamin E that exhibits antioxidant properties that may benefit cholesterol levels. Additionally, tocotrienols may protect against brain diseases and certain cancers.

One key step that you should not forget about while making this recipe is soaking the macadamia nuts. Take the extra two to four hours of soaking time in order to make your ice cream that much creamier. By soaking the nuts, you help soften them, which makes them easier to blend. Finally, use a food processor to blend your ingredients together, as this kitchen tool is better than a blender in this circumstance. Just make sure that you stop blending, scrape down the sides, and continue blending to incorporate all the ingredients!

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Every year, there is a long list of things to be grateful for, and that is especially true at Thanksgiving. Perhaps you got a new job or your sister agreed to babysit your child once a week so that you and your partner can have date night. One of the things you can be thankful for is your health. 

It’s no secret that people tend to get a little carried away, to put it gently, at the Thanksgiving spread. By staying mindful of your health and making small tweaks, however, you can create a healthier Thanksgiving feast. Not only will your dishes be incredibly tasty, but they’ll pack some more nutritional benefits than your average options. Whether you are hosting, showing up, or assisting in the kitchen, use the following tips to make your holiday weekend a little healthier. 

Eat Slowly And Savor Each Bite

It is very easy to move quickly during the holiday excitement of Thanksgiving Day. During mealtime, you may shovel food into your face in order to make room on your plate for the items you didn’t get during your first pass of the spread. While eating, health experts recommend that you slow down and enjoy the food on your plate. It’s easy to fill up too quickly if you do not allow your body the chance to process the calories that you’re consuming. It takes 20 minutes for the brain to realize that you are full. Between bites, consider speaking with a loved one and talk about how great the meal is. Additionally, drink lots of water to aid the digestive process.

Moderate Your Meal

There is so much great food to enjoy! How do you only select a couple things to eat? Well, the good news is that you do not have to miss out on your favorite dishes. Instead, dietitians encourage you to help yourself to controlled portions that will discourage overeating. If you are hungry after you finish your plate, you can have an additional serving or two later. When you build your plate, include whole grains, lean protein, fruits, and vegetables. Try to leave carb-heavy dishes alone, or grab small portions of them just to have a taste. If you want a specific dessert, avoid overeating sugary side dishes to control sugar intake. 

Enjoy A Little Exercise

Pre-meal walk, anyone? Physical activity on the big day of feasting is beneficial for your cardiovascular health, but also for digestion. Studies indicate that walking for 30 minutes after you eat can stimulate the digestive process. Between courses, try to go on a walk with your dog, do some light yoga, play catch outside, or do some squats. Walking for two to five minutes post-meal can help lower blood sugar levels. Exercise also burns calories, which you will consume in excess on Thanksgiving. 

Avoid Processed Foods

How easy and convenient is it to take shortcuts in the kitchen when cooking the Thanksgiving meal? By shortcuts, we mean purchasing store bought varieties of things that you can easily make at home. Instead of grabbing a can of cranberry sauce, make your own with real cranberries, fresh oranges, and a lot less sugar. Click here for a healthy cranberry sauce recipe. Even if you can’t make everything from scratch, do your best to avoid processed versions of things, as homemade elements are also more nutritious.

Consider How You Cook

When you prepare your turkey and sides, be mindful of the seasonings and cooking methods you use. Beware of excess amounts of sugar, salt, and oil, as they can negatively impact the food’s nutritional value. That is especially true if you struggle with high cholesterol, obesity, or diabetes. Instead of deep-frying your food, consider roasting, grilling, or boiling your food to keep the meal a little healthier. Lastly, set seasonings and sauces on the table so that people can manage their health to their desired level of comfort.

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In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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Hypothyroidism occurs when the thyroid gland does not make enough thyroid hormone. Also known as underactive thyroid, hypothyroidism can be a tricky condition to manage. You may not notice symptoms in the early stages, it can lead to other health problems over time, including high cholesterol and heart problems. 

In order to diagnose hypothyroidism, doctors will draw blood. Once you know that you have the condition, you can take steps to manage it appropriately. In addition to taking medication or using natural remedies, you should also avoid certain foods. The reason for this is because some nutrients can either influence or inhibit the efficacy of the thyroid gland. Some factors of the condition may be out of your control, but the foods you choose to eat are well within your control. 

Below, we detail foods that you should avoid if you have hypothyroidism. Some of the items on this list may surprise you because they are healthy. You may be able to enjoy these foods, but only in moderation.

Gluten From Bread And Pasta

One research review found that hypothyroidism and celiac disease are often present together. Although no research has found that a gluten-free diet treats thyroid disorders, you may want to consult your doctor to determine if eliminating gluten will help your condition. If you opt to eat gluten, choose whole grain breads or pastas. These are higher in fiber and other nutrients that support bowel regularity, which can prove tricky if you have hypothyroidism. If you take hypothyroidism medications, make sure to take them several hours before or after eating high-fiber foods to avoid interference with the absorption of synthetic thyroid hormone.

Sugary Foods

If you have untreated or under-treated hypothyroidism, your metabolism can slow down. That is why weight gain is common in people with this condition. Dietitians recommend avoiding foods that contain lots of sugar because they also contain a lot of calories with minimal to no nutrients. Ideally, reduce your overall sugar intake or try to eliminate sugar completely from your diet, save for some natural sugars found in fruit. 

Foods Containing Soy

Soy contains certain compounds, specifically isoflavones, that may negatively affect thyroid function. Some researchers believe that eating too much soy can increase a person’s risk of hypothyroidism. One study, however, could not find a link between soy consumption and soy’s effects on thyroid hormones. For this reason, there are no specific dietary guidelines about, but some research suggests that eating soy may interfere with the body’s ability to absorb thyroid medication. If you want to consume soy, health experts advise waiting four hours after eating soy to take the regular dose of thyroid medication. 

Excess Fiber From Beans, Legumes, And Vegetables

Fiber is a key nutrient in a healthy diet, as it aids digestive function and can improve bowel regularity. The recommended daily intake (RDI) of fiber is 25-38 grams for most adults. You can find fiber in varying amounts in whole grains, vegetables, fruits, beans, and legumes. The amount of fiber in some of these foods go above a level that affects digestive function and that can interfere with the absorption of thyroid hormone replacement drugs. If you want to consume more fiber-rich foods, consider asking your doctor about increasing the dosage of thyroid medication. 

Alcohol

Alcohol is not kind to thyroid hormone levels, and it can also impact the body’s ability to produce thyroid hormones, according to one study. Researchers note that alcohol has a toxic effect on the thyroid gland and suppresses the body’s ability to use thyroid hormone. People with hypothyroidism should cut out alcohol completely or drink in moderation. 

Processed Foods 

Word to the wise: if you have hypothyroidism, avoid packaged processed foods, including frozen meals. Processed foods contain a lot of preservatives, excess sodium, and added sugars. Doctors suggest that people with hypothyroidism should avoid sodium because an underactive thyroid increases a person’s risk of high blood pressure. Eating lots of salt can further increase that risk. Always read the nutritional label on food packaging, making sure to keep an eye out for lots of sodium, cholesterol, saturated fats, and trans fats. 

Coffee

If you enjoy a little caffeine hit to start your morning, be careful if you have hypothyroidism. Studies show that people who took thyroid medication with their morning coffee had uncontrollable thyroid levels. For that reason, doctors tell people to take thyroid medication with water. Wait at least 30 minutes after taking medication to have a cup of coffee.

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Don’t you feel like you have to color outside the lines and break the mold sometimes? Well, every now and then, you need to make a recipe that is slightly outside the box. This is one of those recipes and although it may seem strange and foreign, we promise that it boasts tons of flavor. Raw almonds make up the base of this recipe, but the drink gets its color and some flavor from black sesame seeds. 

The recipe for most nut milks is very simple. It is usually a 1:2 ratio where you use one cup of nuts and two cups of water. You can use that ratio and increase the measurements accordingly if you want to make a bigger batch. Ideally, you soak the almonds in water for a couple hours, or even overnight, to help soften and plump them up. Soaking almonds, or any nut for that matter, also helps release the slightly bitter taste. You can also soak black sesame seeds if you want. Just make sure that you discard the soaking liquid for both the almonds and black sesame seeds. 

Black sesame seeds have already been roasted, meaning you cannot enjoy this drink while cleansing. Black sesame seeds don’t just uniquely color this almond milk, though, they also exhibit impressive health benefits. They are high in copper, which offers anti-inflammatory properties that may ease joint pain. They are also rich in magnesium and calcium, which work to lower blood pressure and support bone health, respectively. Finally, black sesame seeds contain unique lignins, which may help reduce cholesterol. 

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Ahhh, cholesterol…you’ve seen it on nutritional labels and your doctors tell you to keep it in check to reduce the risk of heart disease. Cholesterol is a waxy substance that the liver produces. You obtain it by eating dairy, eggs, meat, and other animal products. The liver produces less cholesterol if you consume a lot from food sources, so dietary cholesterol doesn’t usually have a huge impact on total cholesterol levels. 

If that is the case, why should you worry about cholesterol? Well, eating foods that contain high amounts of saturated fat, trans fat, and sugar can elevate cholesterol levels. Keep in mind, though, that there are different types of cholesterol. “Good” HDL cholesterol is beneficial, while “bad” LDL cholesterol can increase the risk of heart disease, stroke, and heart attack. Oxidized LDL cholesterol is more likely to adhere to arterial walls and form plaques, which narrow the arteries. To learn some helpful tips to lower cholesterol with your diet, continue reading. 

Cook With Herbs And Spices

It is very common to season meals with salt and pepper. Excess salt intake can increase the risk of heart problems, but you can achieve intense flavor in your food using less salt and more herbs and spices. Garlic, turmeric, and ginger, for example, offer great flavor and have proven effective at lowering cholesterol when eaten regularly. Eating one clove of garlic per day for three months has proven to lower total cholesterol by 9%. Additionally, many herbs and spices contain antioxidants that help prevent LDL cholesterol from oxidizing, which reduces the formation of plaque. 

Avoid Artificial Trans Fats

Trans fats, which you should avoid in general, occur naturally in dairy products and red meats. Most people’s primary source, however, is artificial trans fat, which is common in processed foods and restaurants. Artificial trans fats are the result of hydrogenating, or adding hydrogen to, unsaturated fats like vegetable oils. That ultimately changes their structure to solidify them at room temperature. A lot of research indicates that artificial trans fats increase LDL cholesterol and lower HDL cholesterol. Watch out for words like “partially hydrogenated” on ingredient lists. The good news is that artificial trans fats were banned from use in restaurants in 2018, so they are easier to avoid now. 

Follow The Mediterranean Diet

Health experts agree that a Mediterranean-style diet is a great diet for longevity and improving heart health. The diet places a large emphasis on fruits, olive oil, vegetables, whole grains, nuts, seeds, and fish. It is very low in red meat and most dairy. This style of eating includes a lot of foods that help naturally lower cholesterol and avoids foods that elevate cholesterol levels. Research indicates that following a Mediterranean-style diet for three months can reduce LDL cholesterol by an average 8.9 mg per deciliter (dL). 

Eat A Lot Of Fruits And Vegetables

Studies have shown that adults who consume at least four servings of fruits and vegetables daily experience 6% lower LDL cholesterol levels than people who eat fewer servings. Fruits and vegetables are rich in antioxidants, fiber, and anti-inflammatory properties. All of these nutrients help prevent LDL cholesterol from oxidizing and forming plaques in the arteries. Additionally, researchers noted that people who consumed the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to people who ate the least. 

Consume Soluble Fiber

Soluble fiber exists in beans, legumes, whole grains, flaxseed, apples, and citrus fruits. Humans do not possess the right enzymes to break down soluble fiber. It passes through the digestive tract and absorbs water to form a thick paste. Soluble fiber absorbs bile as it travels and both are eventually excreted in stool. Bile is made from cholesterol, so the liver pulls cholesterol out of the bloodstream when it needs to make more bile, which helps naturally lower cholesterol. Regularly consuming soluble fiber has been associated with a 5-10% reduction in total and LDL cholesterol levels in just one month. Consume at least five to 10 grams of soluble fiber daily for the best cholesterol-lowering effects.

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Avocado oil, much like avocados, is a great source of healthy fats. Through various research studies, it has demonstrated an ability to protect and support heart health. It also provides antioxidant and anti-inflammatory compounds, including vitamin E and carotenoids. Not only is avocado oil nutritious, but it is also safe for high-heat cooking. You can use it in various ways to incorporate more heart-healthy fats into your diet. Continue reading to learn about five impressive health benefits of this oil. 

A Great Source Of Vitamin E

Vitamin E is a great nutrient that helps protect cells against oxidative damage, which could potentially increase the risk of chronic diseases. It is involved with cellular communication, metabolic processes, and immune function. Vitamin E works to support heart health by improving blood flow and preventing blood clotting. It may also prevent oxidative changes to LDL cholesterol. If there are oxidative changes to LDL cholesterol, you may have an increased risk of atherosclerosis, or plaque build-up in the arteries. 

Although vitamin E is essential to your overall health, a large majority of the population in the United States doesn’t consume the recommended daily intake (RDI). In fact, studies suggest that 96% of women and 90% of men in the United States have insufficient vitamin E intake. Just two tablespoons of avocado oil can provide seven milligrams (mg) of vitamin E, which satisfies 47% of the RDI. Do your best to purchase unrefined, cold-pressed avocado oil, as that contains more vitamin E than refined versions.

May Support Heart Health

As previously mentioned, vitamin E may help improve blood flow and prevent oxidative changes to LDL cholesterol. Vitamin E is rich in monounsaturated fatty acids and contains polyphenols, all of which help reduce the risk of heart disease. Using avocado oil in place of butter and other saturated fats may help reduce LDL cholesterol levels. A small study involving overweight participants monitored reactions when they replaced butter with avocado oil in a high-fat, high-carb meal. Post-meal levels of LDL cholesterol, total cholesterol, and inflammatory markers all reduced. More research and larger studies are necessary to determine avocado oil’s full effects on heart health.

Rich In Fatty Acids

Avocado oil is composed of 71% monounsaturated fatty acids, 13% polyunsaturated fatty acids, and 16% saturated fatty acids. According to researchers, diets rich in monounsaturated fatty acids can help protect against heart disease. One study found that people who consumed monounsaturated fatty acids from plant sources had a significantly lower risk of dying from cancer and heart disease. The study showed how replacing saturated fatty acids with monounsaturated fatty acids from plant sources reduced risk of mortality. One of the primary fatty acids in avocado oil, oleic acid, may support healthy body weight by regulating appetite. 

Contains Antioxidant Compounds

Some of avocado oil’s plant compounds include proanthocyanidins, polyphenols, and carotenoids. These compounds work to regulate inflammation and protect against oxidative damage. Studies confirm that diets rich in carotenoids and polyphenols can help protect against heart disease and neurodegenerative diseases. As stated earlier regarding vitamin E, the refining process of avocado oil can significantly reduce the antioxidant content. Be sure to purchase unrefined, cold-pressed avocado oil for this reason. 

May Benefit Eye Health

Avocado oil and avocado  are good sources of lutein, a carotenoid and antioxidant that is naturally found in the eyes. According to research, a diet rich in lutein and zeaxanthin, another carotenoid, is essential for optimal eye health. In fact, these two carotenoids may help reduce the risk of cataracts and macular degeneration, both of which are common age-related eye conditions. The body does not produce lutein on its own, so you have to obtain it through your diet. Enjoying avocado and avocado oil may help increase your lutein intake to support your eyes.

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