研究發(fā)現(xiàn)，每天吃一個(gè)牛油果可以降低“壞”膽固醇

研究發(fā)現(xiàn)，每天吃一個(gè)牛油果可以降低“壞”膽固醇

We’ve all heard the old saying, “An apple a day keeps the doctor away.” According to a new study, however, the same may be true for avocados — at least when it comes to lowering “bad” cholesterol levels.

我們都聽(tīng)過(guò)一句老話:“一天一蘋果，醫(yī)生遠(yuǎn)離我。”然而，根據(jù)一項(xiàng)新的研究，牛油果可能也是如此——至少在降低“壞”膽固醇水平方面是如此。

The study, conducted by researchers at Penn State University and published in the Journal of Nutrition, suggests that eating one avocado a day can lower levels of low-density lipoprotein (LDL), the type of cholesterol considered to be “bad.” High levels of LDL can build up within blood vessel walls, sometimes causing a stroke or heart attack, per the Mayo Clinic.

賓夕法尼亞州立大學(xué)(Penn State University)的研究人員進(jìn)行的這項(xiàng)研究發(fā)表在《營(yíng)養(yǎng)學(xué)雜志》(Journal of Nutrition)上。研究表明，每天吃一個(gè)牛油果可以降低低密度脂蛋白(LDL)的水平。根據(jù)梅奧診所的說(shuō)法，高濃度的低密度脂蛋白會(huì)在血管壁內(nèi)積聚，有時(shí)會(huì)導(dǎo)致中風(fēng)或心臟病發(fā)作。

On the other hand, high-density lipoprotein, or HDL, is often regarded as “good” cholesterol.

另一方面，高密度脂蛋白通常被認(rèn)為是“好的”膽固醇。

For the study, researchers recruited 45 adults who were either overweight or obese. For the first two weeks, participants ate a diet that “mimicked an average American diet,” which allowed all those involved to “begin the study on similar nutritional ‘footing,’” according to a news release regarding the study.

在這項(xiàng)研究中，研究人員招募了45名超重或肥胖的成年人。根據(jù)一份關(guān)于這項(xiàng)研究的新聞稿，在前兩周，參與者的飲食“模仿了美國(guó)人的平均飲食”，這讓所有參與者“以類似的營(yíng)養(yǎng)‘基礎(chǔ)’開(kāi)始研究”。

Later, the participants were separated at random into three groups. Each group either followed a low-fat diet, a moderate-fat diet, or a moderate-fat diet that also involved eating an avocado each day.

之后，參與者被隨機(jī)分為三組。每一組要么遵循低脂飲食，中等脂肪飲食，或中等脂肪飲食還包括每天吃一個(gè)牛油果。

Five weeks later, those who ate an avocado each day “had significantly lower levels of oxidized LDL cholesterol than before the study began or after completing the low- and moderate-fat diets,” per the news release. “Participants also had higher levels of lutein, an antioxidant, after the avocado diet.”

五周后，那些每天吃一個(gè)牛油果的人“氧化的低密度脂蛋白膽固醇水平明顯低于研究開(kāi)始前或完成低脂肪和中等脂肪飲食后的水平，”新聞稿中寫道。“吃了牛油果之后，參與者體內(nèi)的葉黃素(一種抗氧化劑)含量也更高。”

In other words, the researchers determined that avocados may be able to lower oxidized LDL particles. Oxidation can negatively affect the human body.

換句話說(shuō)，研究人員認(rèn)為，牛油果可能能夠降低氧化的LDL顆粒。氧化會(huì)對(duì)人體產(chǎn)生負(fù)面影響。

“When you think about bad cholesterol, it comes packaged in LDL particles, which vary in size. All LDL is bad, but small, dense LDL is particularly bad. A key finding was that people on the avocado diet had fewer oxidized LDL particles. They also had more lutein, which may be the bioactive that’s protecting the LDL from being oxidized,” said Penny Kris-Etherton, distinguished professor of nutrition, in a statement.

“當(dāng)你想到壞膽固醇時(shí)，它會(huì)以LDL顆粒的形式出現(xiàn)，LDL顆粒大小不一。所有的LDL都是有害的，但密度小的LDL尤其有害。一個(gè)重要的發(fā)現(xiàn)是，食用牛油果的人體內(nèi)氧化的低密度脂蛋白顆粒較少。他們也有更多的葉黃素，這可能是保護(hù)LDL不被氧化的生物活性物質(zhì)。

“A lot of research points to oxidation being the basis for conditions like cancer and heart disease,” Kris-Etherton added. “We know that when LDL particles become oxidized, that starts a chain reaction that can promote atherosclerosis, which is the build-up of plaque in the artery wall. Oxidation is not good, so if you can help protect the body through the foods that you eat, that could be very beneficial.”

克里斯-埃瑟頓補(bǔ)充說(shuō):“許多研究表明，氧化是導(dǎo)致癌癥和心臟病等疾病的基礎(chǔ)。”“我們知道，當(dāng)?shù)兔芏戎鞍最w粒被氧化時(shí)，會(huì)引發(fā)連鎖反應(yīng)，從而促進(jìn)動(dòng)脈粥樣硬化，即動(dòng)脈壁上斑塊的積聚。”氧化是不好的，所以如果你能通過(guò)吃的食物幫助保護(hù)身體，那將是非常有益的。”

That said, Kris-Etherton did note that more research is needed to understand the more nuanced health benefits of avocados, which are already known to be full of important nutrients – such as vitamin K and potassium – as well as fiber, heart-healthy fatty acids and antioxidants.

盡管如此，克里斯-埃瑟頓還是指出，需要更多的研究來(lái)了解牛油果對(duì)健康更細(xì)微的益處。牛油果富含重要的營(yíng)養(yǎng)成分，如維生素K和鉀，還有纖維、有益心臟健康的脂肪酸和抗氧化劑。

“They are such a nutrient-dense package and I think we’re just beginning to learn about how they can improve health,” she added.

她補(bǔ)充說(shuō):“它們營(yíng)養(yǎng)豐富，我認(rèn)為我們剛剛開(kāi)始了解它們是如何改善健康的。”