Researchers now say, “an avocado a day will keep the doctor away!” A study in the Journal of the American Heart Association used 45 overweight people measuring 3 different cholesterol lowering diets for 5 weeks.
One diet was lower in fat with 24% of total calories coming from saturated fat, and did not include avocado.
The second diet, also non-avocado, the total calories came from mostly saturated fats.
And the third diet was equally moderate in fat, at 34%, but replaced some of the saturated fats with one whole avocado a day.
Results were low-density lipoprotein (LDL), the bad cholesterol, was 13.5 mg/dL lower amoung the avocado eaters.
- 1/2 Avocado
- 1 tbsp Saurkraut
- 1/4 cup Pumpkin Seeds
- 1 tbsp Flax Meal
- 3 tbsp soaked Garbanzo Beans
- sprinkle of Cayenne
- sprinkle of Curry
- sprinkle of Rawmesan
- 1 tbsp Olive Oil
- 1 tbsp Apple Cider Vinegar
- squeeze of 1/2 Lemon
- 1/2 cup water from soaked garbanzo beans or filtered water. (Can choose whatever consistency is best for you).
Add ingredients into a blender, blend it up, put spread on top of some toast, or use as a dressing in salad.
Avocado benefits:
- contains more potassium than bananas
- contains a large amount of fiber
- decreases risk for heart disease and diabetes
A dietary survey stated that people who eat avocados regularly had lower BMI and less fat in their stomach region.
Sauerkraut:
The word “Krout,” is a term for German people. Which tells you this is a food definitely made from Germany. What is also interesting, is that many other countries have created exact or similar fermented cabbages. One we often see is Kimchi, from Korea.
Pumpkin Seeds:
- Anti-parasitic
- Immune Support, especially for women’s health
- Zinc, maintains testosterone levels in men’s health
Flax:
- Protein rich
- High in Omega -3 fatty acids
- Rich in Fiber
References:
www.eatthis.com/8-reasons-avocado-perfect-weightloss-food/
https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#section9
https://en.m.wilipedia.org/wiki/pumpkin_seed
https://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx
https://www.healthwarrior.com/pumpkin-seeds-a-superfood-especially-for-men/
https://www.healthline.com/nutrition/benefits-of-flaxseeds#section4