Now, new research has found the brunch menu staple is associated with a major health benefit for the heart.<\/p>\n
![\"Avocado](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/07\/134885270.jpg\")
A fan favorite fruit, avocados are packed with several benefits, such as better sleep and heart health if eaten every day. Daniel Vincek \u2013 stock.adobe.com<\/p>\n
Ever a popular toast topping, eating one avocado a day was shown to reduce the risk of heart disease in adults with obesity.<\/p>\n
Published in the\u00a0Journal of Clinical Lipidology<\/a>, researchers in the Penn State Department of Nutritional Sciences analyzed data from the Habitual Diet and Avocado Trial<\/a>, where participants either consumed one avocado per day for 6 months or followed their typical diet.<\/p>\n The research team found that regular avocado consumption was associated with a reduced concentration of low-density lipoprotein (LDL) particles.<\/p>\n This reduction corresponds with a 4% reduced heart disease risk, despite waist circumference and weight not changing.<\/p>\n While a separate risk from LDL or \u201cbad\u201d cholesterol, LDL particles still pose a higher risk for those with abdominal obesity, even if their cholesterol levels are the same as those of someone with fewer LDL particles.<\/p>\n \u201cImagine two people with the same high levels of LDL cholesterol,\u201d first study author Janhavi Damani said in a press release<\/a>.<\/p>\n \u201cPerson A carries their cholesterol in fewer, larger LDL particles, and Person B carries their cholesterol in more, smaller LDL particles,\u201d Damani said. \u201cPerson B\u2019s heart disease risk would be higher because their overall particle count is higher, even though a test of their LDL cholesterol would look identical.\u201d<\/p>\n This is because the particles can easily penetrate artery walls and contribute to plaque buildup that restricts blood flow.<\/p>\n When someone\u2019s heart is working in overdrive due to stress or exertion, blood pressure increases, which can trigger a cardiac event like a heart attack.<\/p>\n One of the notable findings from the study, though, was that participants\u2019 diets, with the exception of adding avocado, were not changed.<\/p>\n Previous studies from Penn State had found that avocado consumption could reduce LDL cholesterol and levels of LDL particles<\/a>.<\/p>\n However, the researchers controlled participants\u2019 entire diets throughout the experiment.<\/p>\n![\"An](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/07\/active-senior-man-jogging-sunny-134904315.jpg\")
Eating an avocado a day reduced heart disease risk in those with obesity, without weight or waist circumference changes Mediteraneo \u2013 stock.adobe.com<\/p>\n