There has been some confusion over the years as to the association between the type of fats we eat in our diet and how they affect our blood cholesterol levels. Everyone wants to avoid high blood cholesterol, raised blood cholesterol levels, particularly the LDL cholesterol can significantly raise your risk of heart attacks and strokes. 

How much LDL and other blood fats like HDL ( the healthy cholesterol) circulate in our blood is influenced by genetics, body weight and the types of fats we eat. The effect of changing your diet to improve your blood lipid readings to more healthy levels and balance depends how much unhealthy fats you currently eat, but changing to a healthy amount and balance between the good and the bad fats can influence blood cholesterol by 10-15%.

There are three major types of fats found in food, saturated, monosaturated and polyunsaturated. Trans fat is a type of unsaturated fat in our diet, which behaves as a saturated fat.

Eating large amounts of saturated fats such as butter, processed meats and takeaway foods, coconut oil and many baked goods such as biscuits increases the levels of LDL in the blood.

Foods containing mono saturated and polyunsaturated fats increase the HDL levels and reduce the LDL in the bloodstream, improving the balance. These fats are referred to as " good fats" , as eating them will go towards reducing your risk of heart attack and stroke. The monosaturated fatty acids in avocados also assists the absorption of fat soluble vitamins

Examples of foods rich in monosaturated fats includes olive oil, peanuts, hazelnuts, macadamia , canola oil and avocado.

Examples of foods high in polyunsaturated fats include oils in seeds, grains such as corn as soya bean, walnuts and brazil nuts.

Avocado also contain phytochemicals which provide antioxidant properties that reduce cellular damage,  Vitamin K ,  folate , and fibre (6-7 grams per half fruit) .

Overall, choosing to have smashed avocado as part of your brunch is assessed as a heathy option.

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