Experts note that assessing the risk of cardiovascular diseases is not only dependent on the level of 'bad' cholesterol (LDL), but also on the number of particles that carry it. The more small, dense particles circulating in the blood, the higher the likelihood of atherosclerotic plaques forming and the development of a heart attack. The Habitual Diet and Avocado Trial (HAT) involved 786 overweight adults. For 26 weeks, half of the participants consumed one avocado daily, while the others maintained their usual diet. At the end of the experiment, individuals who regularly consumed avocados saw a reduction in LDL particle count by approximately 49 nanomoles per liter. According to the researchers, this change may correspond to a reduction in the risk of cardiovascular diseases by about 4%. Scientists explain this effect by the high content of fiber, phytosterols, monounsaturated fats, potassium, and folates in avocados. These substances help reduce cholesterol absorption in the intestines and promote its more active elimination from the body. At the same time, daily avocado consumption did not lead to changes in body weight, waist circumference, or inflammation markers, but it did improve some lipid metabolism parameters. Experts emphasize that one avocado a day does not replace a healthy lifestyle and treatment for high cholesterol. Nevertheless, incorporating this fruit into a balanced diet can be one of the simple ways to support heart and vascular health.