Almonds, Apples and Avocados: More Cholesterol-Lowering Superfoods

Three of my favorite cholesterol-lowering foods are almonds, apples and avocados. You might think these three foods have absolutely nothing in common, but they all help to lower your cholesterol levels in a painless, drug-free and delicious way.

One of the most popular snack nuts, the almond has a reputation for its contribution to improving cholesterol levels. In ancient Greek this nut was so popular that it was nicknamed the Greek nut. Though we no longer call it that, researchers are now calling it an essential part of a heart-healthy diet.

Almonds contain high amounts of monounsaturated fat that has been proven to effectively lower the LDL cholesterol level, without damaging the HDL levels. Research shows that about 65 percent of the total fat found in almonds is the monounsaturated variety. Now that is a win/win situation.

Now if you go to your local grocery store, you will finds a shelf dedicated to almonds; but be aware salted or sugar-coated almonds are not the cholesterol busters you are looking for. You want raw or unsalted dry roasted almonds. Though they are healthy they are not without calories so portion size does count.

Numerous studies show that apples have the innate ability to keep cholesterol levels low. In a study from France, 30 healthy men and women added two to three apples a day to their diets for 30 days. They made no other changes to their diets. A staggering 80 percent of those participating in this study experienced a drop in their total cholesterol levels.

Now you never need to get bored when it comes to apples. Most stores carry numerous varieties in the fresh produce area. From sweet to super sweet to tart to crunchy, enjoy!

The wonderful avocado, now it is true that the avocado contains fat. But here's the secret about this tasty delight: it contains monounsaturated fat. Of course, you now know that's the variety that helps to lower your cholesterol. But more than that, the avocado also contains an abundance of oleic acid. It's the same cholesterol-busting substance that olive and canola oils have.

By the way, scientific research confirms the cholesterol-busting prowess of this fruit. One of the first studies ever testing the avocado's abilities involved 15 women.

They alternated between eating a low-fat, high-carbohydrate diet and an "avocado-enriched" diet. This latter diet equaled close to a half to one and a half avocados daily.

It took a mere three weeks for researchers to notice the change. In that time, those women who ate the avocados experienced a drop in their cholesterol levels. On average, the levels went from 236 mg/dL down to 217 mg/dL. This equals about an eight percent drop. This compares with only a 4.9 percent decrease experienced by those on the low-fat diet. Now that's not all, the ratio of total cholesterol to HDL -- the healthy variety -- actually increased for those women who were on the low-fat plan. For those who ate the avocados, the ratio fell nearly 15 percent.

So, go ahead and indulge -- in moderation -- in this tasty fruit. You'll be reaping cholesterol-busting benefits at the same time.

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