How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Avocado
One avocado a day slightly lowers LDL and improves diet quality, without causing weight gain; in the largest trial (1,008 adults, 6 months), it does not reduce belly fat.
Benefits
- LDL cholesterol: in the most recent meta-analysis (10 randomized trials), eating avocado lowered LDL by 3.75 mg/dL; an older meta-analysis of 10 studies found −16.5 mg/dL.
- LDL particles: in 786 adults with abdominal obesity, one avocado a day for 26 weeks reduced the number of LDL particles by 49.1 nmol/L compared to the usual diet.
- With equal fats: in 45 overweight adults, a diet with one avocado a day lowered LDL by 13.5 mg/dL in 5 weeks, compared to 8.3 mg/dL for the same diet where oleic acid-rich oils replaced the avocado.
- Blood pressure: −1.15 mmHg in systolic blood pressure in the meta-analysis of 10 trials.
- Diet quality: in 1,008 adults, one avocado a day for 26 weeks increased the diet quality score by 4.74 points more than the usual diet, with more vegetables and fewer added sugars and refined grains.
- Lutein: in 45 adults, one avocado a day for 5 weeks increased blood lutein by 68.7 %; in 40 older adults, it increased macular pigment density over six months, which potatoes or chickpeas did not do.
- Satiety: replacing part of the carbohydrates in a meal with a whole avocado better curbed hunger in 31 overweight adults, and half an avocado added to lunch reduced the desire to eat by 28 % over 5 hours in 26 overweight adults.
- Does not cause weight gain: in a meta-analysis of 8 trials (657 people), avocado caused neither weight gain nor weight loss, nor did it change fat mass.
Precautions
Calories: a whole avocado weighs about 136 g; in a single-meal trial, the added half-avocado provided 112 more kcal, and this surplus may alone explain the measured satiety. Limits: belly fat: in the largest trial (1,008 adults with abdominal obesity, 6 months), one avocado a day changed neither visceral fat, liver fat, CRP, metabolic syndrome, nor weight; the drop in total cholesterol and LDL was modest. Blood vessels: in this trial, the avocado improved neither artery dilation nor their stiffness after 6 months. Blood glucose: in 93 overweight adults with insulin resistance, 12 weeks of avocado did not significantly improve insulin sensitivity. Contradictory meta-analyses: depending on the trials included, avocado lowers LDL, only total cholesterol (−5.08 mg/dL), or only raises HDL (+2.84 mg/dL); no study measures heart attack or stroke.
Recommended dosage
One avocado a day (about 136 g, or 140 g for women and 175 g for men), for 5 weeks to 6 months in trials.
How to take it
- Who is it for: trials mostly involve overweight adults or those with abdominal obesity; one trial involves healthy elderly individuals.
- Quantity: one avocado a day in most trials, half to one avocado in single-meal trials.
- Duration: from 5 weeks to 6 months.
- As a replacement, not in addition: a meta-analysis of 10 studies concludes that it is better to replace other fats with avocado than to add it to your diet.
- With a meal: replacing part of the carbohydrates in a breakfast with half or a whole avocado reduced the rise in blood glucose and insulin in 31 overweight adults.
- On a diet: in a 12-week hypocaloric diet, one avocado a day did not hinder weight loss (−2.3 kg, compared to −2.6 kg without avocado).
Did you know?
With exactly the same fats, a diet with one avocado a day lowered LDL by 13.5 mg/dL, compared to 8.3 mg/dL when oleic acid-rich oils replaced the avocado: the fruit does more than just its fats.
What the studies say
This comprehensive meta-analysis of 10 randomized controlled trials evaluated the effects of avocado consumption on cardiovascular risk factors in adults. The results showed a significant reduction in LDL cholesterol and systolic blood pressure. However, no significant changes were observed for triglycerides, total cholesterol, HDL cholesterol, fasting blood glucose, BMI, or C-reactive protein. These results indicate a potential cardioprotective effect of avocado by lowering certain key risk factors.
Hamednia S, Shouhani Z, Tavakol S, Montazeri N, Amirkhan-Dehkordi M, Karimi MA, Bastamkhani M, Tabrizy HC, Amirsasan R, Vakili J, Karimi M, Asbaghi O. — Food science & nutrition (2025) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more