Avocados are everywhere right now. From avocado toast to smoothies, they are called the ultimate health food. But with prices going up, are they really worth it?
Cardiologist Dr Sanjay Bhojraj, with 20+ years of experience, says the answer is not that simple. In an Instagram post on July 22, he broke down a new avocado study and gave a warning.
What The New Avocado Study Found
A 6-month study published in the Journal of the American Heart Association followed adults with higher body weight. One group ate 1 avocado every day.
Here’s what happened:
They didn’t lose much weight. But their LDL cholesterol profile improved.
Dr Bhojraj explains: “Not all LDL is the same. Smaller, denser LDL particles cause more plaque buildup. This study showed a shift toward larger, less harmful LDL. That’s a meaningful change.”
So Are Avocados Good For Your Heart?
Yes, but with a catch. The study looked at risk markers, not actual heart attacks. So it doesn’t prove avocados prevent heart disease.
Dr Bhojraj says the real benefit comes from what you replace with avocado.
“if avocado replaces processed fats or refined carbs, that’s a win. If it’s just added on top of everything else…different story,” he said.
Avocados Might Be A Waste Unless You Do This
According to the cardiologist, just adding avocado to an unhealthy diet won’t help.
To actually see benefits, you also need:
1. Healthy diet - less junk and processed food
2. Regular exercise
3. Good sleep
4. Stress management“If everything else stays the same – diet, movement, habits – it’s not going to move things the way you think it will,” Dr Bhojraj added.
Bottom Line
Avocados have healthy fats that can improve cholesterol. But they are not a magic fix. They work best when you swap them for unhealthy foods and follow an overall healthy lifestyle.
Note: This article is for information only. Please talk to your doctor before making any diet changes.Dr Sanjay Bhojraj is a board-certified cardiologist and Functional Medicine expert. He is also the founder of the Well12 programme.