Avocados do not contain cholesterol. They may help lower your levels of low-density lipoprotein, or LDL (bad) cholesterol. Keep reading to learn about how avocados affect cholesterol, as well as recipes with avocado that you can make.

Cholesterol is produced by the liverTrusted Source, but can also be found in animal products that you eat and drink.

Fortunately, avocados are not off-limits. Avocados do not containTrusted Source any cholesterol. In fact, they may have positive effects on your blood cholesterol levels.

There are two different types of cholesterol:

Having too much LDL cholesterol is associated with an increased riskTrusted Source of cardiovascular disease. It is also associated with diabetes and hypertension.

On the other hand, having more HDL cholesterol is associated with a lower riskTrusted Source of heart disease and stroke.

Avocado consumption may lower your levels of LDLTrusted Source (bad) cholesterol and increase your levels of HDL (good) cholesterol. However, results vary across studies, and more research is needed.

Saturated fats and trans fats, mostly found in processed and fast foods, can raise bad cholesterolTrusted Source. However, avocados contain mostly unsaturated fats.

There are two different types of unsaturated fats, both of which are found in avocados:

  • monounsaturated fats
  • polyunsaturated fats

Unsaturated fats can help lower bad cholesterol, especially when used in place of saturated or trans fat.

Though the flavor and texture may be an acquired taste for some, avocados are versatile and can be used in many different dishes.

Some recipes with avocado that you may consider include:

Finally, if you simply enjoy the taste of avocados, you can slice one in half, top with black pepper, and use a spoon to eat it right out of the skin.

Eating avocados alone won’t lower your cholesterol. If you are concerned about your cholesterol levels, talk to your doctor. They will be able to advise you on steps you can take to lower your levels.

Other ways you can manage your cholesterol include:

Managing your diet

If you have high cholesterol, the American Heart AssociationTrusted Source recommends reducing your intake of saturated fats to less than 6% of your daily calories and cutting out trans fats altogether.

Avocados do not contain any trans fat.

Try to avoid or limit these foods:

  • red and processed meat
  • prepackaged baked treats (cookies, pastries, etc.)
  • fried foods
  • sugar-sweetened beverages

Instead, try to eat more of these foods:

  • fruits
  • vegetables
  • whole grains
  • poultry
  • fish
  • nuts

Exercising regularly has many health benefits, including lowering blood cholesterolTrusted Source.

The CDCTrusted Source recommends that all adults obtain at least 150 minutes of moderate-intensity exercise per week, as well as 2 days of muscle-strengthening activity.

You are more likely to stick to an exercise routine if you enjoy it. Even low intensity exercise can improve cholesterol levelsTrusted Source if you are consistent.

Some exercises you may consider trying include:

Quitting smoking

According to a 2020 study, smoking is associated with higher levels of LDL cholesterol and lower levels of HDL cholesterol.

If you smoke, by quitting, you may be able to raise your level of HDL cholesterolTrusted Source.

Avocados do not contain cholesterol. They may help lower levels of LDL (bad) cholesterol, especially if you consume them in place of saturated fats or trans fats.

Some ways you can eat more avocados include adding them to toasts, smoothies, or salads. You can also eat them by themselves.

Other ways you can lower your LDL cholesterol include focusing on eating whole foods, exercising regularly, and quitting smoking.