Avocado may help slim you down: study

Eating avocados regularly can raise 'good cholesterol' levels, lower body weight and reduce the risk of metabolic syndrome, according to a new US study.
Analysing data from the National Health and Nutrition Examination Survey (NHANES) from 2001 to 2008 in US, researchers found that eating avocados was associated with an overall better-quality diet; higher levels of HDL (the "good" cholesterol); a lower risk of metabolic syndrome; and a lower body weight, body mass index (BMI) and waist circumference.
For the current analysis, researchers examined the diet quality of 17,567 adults ages 19 and older who participated in the NHANES survey, 'MyHealthNewsDaily' reported.

Of these, 347 (2 per cent) ate avocados. Their mean daily avocado intake was about half of a medium avocado, containing about 114 calories, half of which come from fat.
NHANES interviewers gathered nutrition information based on 24-hour dietary recalls.
The study reported that people who ate avocados had significantly higher intakes of fruits and vegetables in general, and lower intakes of added sugars.

The avocado eaters also had higher intakes of total fat, monounsaturated fat, polyunsaturated fat, dietary fibre, vitamin E, magnesium, potassium and vitamin K, along with a lower intake of carbohydrates.
Avocados are rich in monounsaturated fat, which has been associated with a lower risk of heart disease.

Previous research elsewhere has found an estimated 19 per cent reduction in the risk of coronary disease when the intake of monounsaturated fat is increased by 5 per cent, the current researchers wrote in Nutrition Journal.
Avocado eaters also fared well in the weight department. People who ate avocados weighed on average about 3.6 kg less than non-avocado eaters.
The avocado group also had a lower BMI, 26.7 versus 28.4, and their waists were about 2 inches narrower. Finally, these respondents had higher HDL levels: an average of 55 mg/dL compared to 52.6 mg/dL for people who didn't eat avocados.

The study does not prove a cause and effect relationship, only an association, researchers said. They acknowledged that the people in the study may not have accurately recalled what they ate; what's more, the pool of avocado eaters was small.
"These findings suggest a role for avocados in improving dietary quality and possibly reducing the risk of metabolic syndrome in the United States," the researchers wrote.
"Further research is needed to verify this epidemiological data and study the potential association between increased intake of avocados and other dietary components," they added.