New Study Finds Using Avocados in Place of Saturated Fat and Added Sugars in Recipes May Improve Key Cardiometabolic Markers

MISSION VIEJO, Calif. (February 5, 2026) – The results of a randomized controlled trial, published in The American Journal of Clinical Nutrition, showed that including one fresh avocado per day in the diet, used in place of foods higher in saturated fat and added sugars, significantly lowered blood fats that raise heart disease risk (atherogenic lipids) in adults with elevated cardiometabolic risk.

Implications for Health
Heart disease has been the leading cause of death in the U.S. since 1950. Consuming foods with high amounts of saturated fat and added sugars may contribute to high levels of atherogenic lipids, including non-HDL cholesterol and triglycerides, which play a central role in raising heart disease risk. The newly released Dietary Guidelines for Americans maintain the recommendation to limit saturated fat to 10% or less of total daily calories and set guidance for added sugars at no more than 10 grams per meal.

“Food-first approaches that reduce chronic disease risk factors, like atherogenic lipids, are gaining momentum with the Food is Medicine movement, as well as public health guidance emphasizing nutrient-dense foods with fiber, healthy fats, vitamins, and minerals alongside limits on added sugars, saturated fat, and highly processed foods,” says Kevin C. Maki, PhD, study author and Chief Scientist at Midwest Biomedical Research, as well as Adjunct Professor at Indiana University’s School of Public Health-Bloomington. “Previous epidemiological research has linked avocado intake with improvements in lipid biomarkers, and now this clinical trial provides additional support for those findings in a real-world application.”

Study Design
The study, supported by the Avocado Nutrition Center, included 42 adults (average age 50 years) with elevated triglycerides and overweight or obesity. Participants completed two three-week dietary interventions: one that included a Hass avocado daily as a partial substitute for butter and added sugars in foods, and one featuring matched control foods with higher amounts of butter and added sugars.

Avocados were incorporated into six different recipes, including muffins, granola protein bites, dressing, pesto, salsa, and a marinade. These foods allowed one avocado to be consumed across meals and snacks throughout the day. All meals were provided to participants, and dietary compliance was high (at least 93%) in both diet intervention phases.

Key Findings
Compared to the control diet, the avocado diet resulted in significant reductions in atherogenic lipid biomarkers including a:

• 5% reduction in non-HDL cholesterol (which the investigators believe is clinically meaningful);
• 9% reduction in VLDL cholesterol; and
• 17% reduction in triglycerides.

Non-HDL cholesterol is considered a reliable indicator of heart disease risk because it is a measure of the cholesterol carried by atherogenic (“bad”) blood lipids, not just LDL cholesterol, which has historically been used as the primary heart disease risk marker.

Triglycerides are the most common type of fat in the body, and an elevated level in the blood is often associated with insulin resistance and increased risk of heart disease. Nutrition and lifestyle interventions are among the most effective first-line approaches for improving triglyceride levels.

No significant differences were observed between the two dietary interventions for measures of blood glucose regulation, blood pressure, heart rate, or body weight.

Versatility of Avocados Supports Real-World Application
With a creamy texture, subtly sweet flavor, healthy unsaturated fats, and nearly 20 vitamins and minerals, avocados lend themselves to a wide range of culinary uses, whether they are sliced, mashed, chopped, or even pureed.

“In this study, avocados were successfully incorporated into both savory and sweet dishes at breakfast, lunch, and dinner, demonstrating the ease and value of consuming one avocado per day as part of a healthy dietary pattern,” says Dr. Nikki Ford, Senior Director of Nutrition at the Hass Avocado Board. “The high level of adherence observed in the study highlights how culinary versatility can support sustained dietary changes, which is an important consideration for long-term cardiometabolic health.”

While more research is needed before these results can be generalized to larger, more diverse populations, the findings underscore the value of avocados as a heart-healthy food providing the following nutrients per serving (1/3 of a medium avocado):

• Healthy fats (6 g), primarily monounsaturated fats recommended for heart health;
• A good source of fiber (3 g), a nutrient most Americans under-consume and one that can support healthy cholesterol levels and gut health; and
• Phytosterols (38 mg), important cholesterol-lowering compounds, effective when consumed within a diet low in saturated fat and cholesterol.

Avocados – Love One Today®, an educational resource created by the Hass Avocado Board, is committed to advancing the understanding of how consumption of avocados can promote healthy living by addressing root causes of illnesses like heart disease. Resources, including peer-reviewed research, free continuing education opportunities, and patient-ready handouts and recipes, are available for health professionals and in support of the larger Food is Medicine movement. Visit LoveOneToday.com/health-professionals/.

Recipes that mirror the ways avocados were used in the study, and beyond, can be found at LoveOneToday.com/recipes.

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About Avocados – Love One Today®
Avocados – Love One Today® is a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides facts about fresh avocados in relevant and credible ways to help make it easy for health professionals and consumers to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus. Visit LoveOneToday.com for avocado nutrition, recipes, and tips.

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