This Cholesterol-Slashing Super Fruit is Man's Best Friend

Written by Dr. Geovanni Espinosa
Posted February 19, 2016

As the old saying goes, “an apple a day keeps the doctor away.” But I’d like to propose an amendment to that piece of advice. And once you get a load of the new research I want to share today, you’ll understand why.

This controlled trial appeared this month in the Journal of the American Heart Association. It featured 45 overweight and obese subjects with high LDL cholesterol. Researchers randomly assigned the subjects to one of three different diets — one low in fat, and two moderate-fat diets, featuring either high oleic acid oils (like olive oil) or one fresh Hass avocado every single day.

And well, let’s just say avocado didn’t take any prisoners...

Results at the end of the study showed that the daily avocado diet outperformed both of the other diets when it came to cholesterol management. For one thing, the avocado diet lowered total LDL cholesterol more effectively.

But more importantly, it was the only dietary approach that delivered significant reductions in LDL particle number, and small dense LDL cholesterol.1

Let me explain why that’s so important: LDL cholesterol testing isn’t as simple as it used to be — at least, not if you really want an accurate snapshot of your heart risk. Looking at LDL particles — their number, size, and density — is the only way to get this critical information.

That’s because research shows that smaller, more dense LDL cholesterol seems to be stickier. In other words, it’s much more likely to damage your arteries and cause plaque to form. Larger, fluffier LDL particles, on the other hand, seem to be fairly benign (and maybe even protective).

This is why some people with normal LDL cholesterol levels may still be at a very high risk. And why higher LDL cholesterol levels aren’t always a death sentence.

Simply put, size matters — a lot. So the fact that simply eating an avocado every day can drive down small, dense LDL cholesterol? That’s a really big deal.

Obviously, we’re talking about life-saving news for men and women. Studies like this go a long way in dispelling the decades-old myth that fat is the enemy of good heart health. And everyone in this country is going to be a whole lot healthier for it.  

But guys have a double incentive to take this advice to heart. Because believe it or not, the avocado is also one of the most potent erection boosters in your culinary arsenal.

Given its documented ability to fine-tune your cholesterol levels, this probably doesn’t surprise you. As I’ve mentioned here before, your penis is your most reliable barometer of your heart’s health. And that’s because lethal plaque build-up usually shows up in the penile arteries first.

This obstructed blood flow kills your erections. And if you don’t do something about it, it will kill you, too. Because once the much larger arteries of your heart or brain become blocked, heart attack and stroke aren’t far behind.

So if you’re having a hard time getting and staying stiff? Needless to say, an avocado a day can help you with that, too.

And not just because it’s good for your heart. There’s another upshot of a fat-rich diet — and that’s an abundant supply of the he-hormone testosterone.

Fact: Your body needs cholesterol to continue to generate and maintain testosterone. So lipid-lowering statin drugs that drive your levels down to unnatural lows? Yeah — they’re a problem. Especially for older guys, who are already contending with a natural decline in their testosterone levels.  

Avocado, on the other hand, balances your cholesterol while feeding your androgen supply. Research shows that monounsaturated fats — the main type of fatty acid you’ll find in avocadoes — can deliver significant increases in resting testosterone.2

In other words, avocado is the perfect male aphrodisiac — supercharging the hormone responsible for endurance and virility, while making sure that your “equipment” is up to the challenge, too.  

So what are you waiting for? Slice one up on a salad, mash up some guac for a burger, or go ahead and eat it straight off the spoon. Either way, you’re doing your body a big-time favor.

Stay tuned and stay well,

dr. geo

Dr. Geo

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Geo Espinosa, N.D., L.Ac, C.N.S., is a renowned naturopathic doctor recognized as an authority in integrative management of male and urological conditions. Dr. Geo is the founder and director of the Integrative Urology Center at New York University Langone Medical Center (NYULMC), a center of excellence in research and integrative treatments for urological conditions.


1. Wang L, et al. “Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.” J Am Heart Assoc. 2015 Jan 7;4(1).

2. Volek JS, et al. “Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.” J Appl Physiol (1985). 1997 Jan;82(1):49-54.


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