CRFSN: 140 Grams of Avocado per Day Reduce LDL Cholesterol

A daily intake of 140–235 grams of avocado helps reduce levels of “bad” cholesterol and triglycerides in the body. This conclusion was reached by researchers from Tehran University of Medical Sciences. The results were published in Critical Reviews in Food Science and Nutrition (CRFSN).

The researchers analyzed data from previously published studies involving adults who regularly included avocado in their diet — from small portions to 250 grams or more per day.

They found that even moderate consumption of the fruit led to a noticeable improvement in lipid profiles: total cholesterol decreased by almost 7 mg/dL, and LDL cholesterol — by more than 6 mg/dL compared to control groups. With higher doses and longer consumption (over 23 weeks), the effect became more pronounced.

LDL (low-density lipoproteins) represent particles that transport cholesterol from the liver to the body’s cells. LDL is often referred to as “bad cholesterol” because of its association with atherosclerosis risk.

A separate analysis showed that a daily portion of 140–235 grams of avocado also contributed to lowering triglyceride levels. These complex molecules are the main storage form of energy in the body: when more calories are consumed than expended, the excess is converted into triglycerides and stored in fat tissue.

According to the authors, avocado remains one of the few natural foods demonstrating a clear dose-dependent improvement in lipid markers. However, the researchers emphasize that additional studies will be needed to confirm long-term effects.