Eating an avocado every day dramatically reduces your risk of metabolic syndrome
01/22/2019 // Ellaine Castillo // Views

Avocado lovers are in for a treat. Researchers from Mashhad University of Medical Sciences in Iran found that eating this delicious superfood daily can significantly reduce a person's risk of metabolic syndrome.

Metabolic syndrome is a health condition characterized by elevated blood sugar and cholesterol levels, high blood pressure, and obesity. People who suffer from this condition have a higher risk of developing cardiovascular diseases and Type 2 diabetes. Because of this, it has been deemed a major contributor to mortality and morbidity in many countries.

Although there are conventional medicines that treat the different components of metabolic syndrome, many of these are associated with adverse side effects. Take cholesterol-lowering medications, for example. These drugs cause side effects like diarrhea, constipation, nausea, stomach pain, muscle soreness, and even liver problems. Fortunately, there are other ways of improving metabolic syndrome, including medicinal plants, herbs, and food.

Avocado is a highly nutritious plant that is rich in carotenoids, fatty acids, minerals, phenolic and polyphenolic compounds, phytosterols and phytostanols, proteins, seven-carbon sugars, and vitamins. These compounds contribute to the many pharmacological benefits that avocados have, including its antifungal, anti-inflammatory, and antioxidant properties. Additionally, previous studies on phytosterols and phytostanols have revealed that they can lower cholesterol levels while carotenoids can inhibit the growth of cancer cells.


In this study, which was published in the journal Phytotherapy Research, the researchers evaluated the effects of avocado and its components on metabolic syndrome by reviewing and compiling the results of previous publications. They considered the different aspects of metabolic syndrome, including Type 2 diabetes, hypertension, dyslipidemia, and obesity. Overall, there are 129 in vitro and clinical studies included in this review.

The results of their study showed that avocados significantly improved glucose and cholesterol levels, as well as blood pressure. The superfood was also found to prevent obesity, abnormal blood clot formation, and oxidative stress, which contributes to cardiovascular disease. Among all these health benefits, the researchers revealed that the most potent effects of avocados are on the lipid profile, which they attributed to the fruit's ability to regulate lipoprotein hydrolysis and their uptake. Moreover, the majority of the studies included in this review suggested that in order to enjoy these benefits, avocados should be consumed every day. (Related: The amazing health benefits of avocado and six delicious ways to eat it.)

Other health benefits of avocados

Some of the other health benefits that you can enjoy from eating avocados include the following:

  • Protecting the eyes -- Avocados are rich in antioxidants like lutein and zeaxanthin that protect the eyes from damage caused by ultraviolet light. The monounsaturated fatty acids in avocados also enhance antioxidant absorption and consequently reduces the risk of age-related macular degeneration.
  • Reducing cancer risk -- Folate, a nutrient found in avocados, has been shown to prevent colon, stomach, pancreatic, and cervical cancer. While the mechanism behind this benefit remains unknown, researchers believe that folate can prevent DNA and RNA mutations from happening during cell division.
  • Encouraging weight loss -- People who eat avocados with their meals tend to feel more satisfied than those who don't, which makes them less likely to eat again in the next few hours. In addition to this, avocados are rich in fiber and low in carbs, the most important properties for promoting weight loss.

Different ways to enjoy avocados

No matter how much you love avocados, it can get a bit tiring if you keep eating the same thing every day. To shake things up, here are some interesting ways to eat avocados.

  • Avocado salad dressing -- Blend some chopped avocados with your basic vinaigrette and you'll have a delicious and creamy salad dressing.
  • Chocolate mousse -- The creamy texture and mild taste of avocados, especially the ones that are nearly overripe, are great for making a decadent chocolate mousse.
  • Cake -- When baking a cake, try replacing butter with avocado for a healthy and delicious dessert.

Read more news articles on the health benefits of avocados by visiting

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