🌿 Kindness - Spreading Goodness And Kindness To The World
  • Kindness
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  • Acts of Kindness
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  • Simple Act of Kindness
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  • Believe in Good
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  • ​Message to the People
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  • Light for the World
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Lifetime Wisdom
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • The Common Cold
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  • Most Harmful in Food
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  • Fat & Sugar Do Not Mix
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  • The Miracle of Coffee
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  • The Brain on Cannabis
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  • Marijuana Use
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Save Your Tonsils
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  • Food for Aging
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  • Green for Life
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  • Hot Water Cure
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  • Protect Your Teeth
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  • Why People are Sick
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  • Healing for the Sick
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  • Protect Your Eyesight
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  • Heal Eye Problems
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  • Mucusless Diet
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  • Not Stored in Fridge
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  • Natural Remedies
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  • The Danger of Wireless
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  • Books You Need in Life
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  • AGNI the General
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  • Cancer
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  • Cancer Heals - 48 Hrs.
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  • Dr. Null and Dr. Lodi
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  • Toxic Laundry
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  • Drinking With Meals
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  • 🌿 L O S E W E I G H T
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  • How to Lose Weight
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  • Lose Weight / 2
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  • Pure and Simple / 1
  • Pure and Simple / 2
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Food Combining
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  • Fat and Sugar
  • 80 - 10 - 10 Diet
  • Danger of Sugar & Fat
  • Help for PCOS
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  • 🌿 O I L
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  • Stop Heating Oil
  • Cooking Without Oil
  • Olive Oil is Bad for You
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  • World Health Retreats
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Avoid Natural Flavors
  • GMO Food
  • Glyphosate
  • H2o / Sodium Fluoride
  • Poison of the Century
  • Silent Killer / MSG
  • Sugar / Bitter Truth
  • Sore Throat - Use Zink
  • Vitamin D
  • 5 LOX - Lethal Enzyme
  • What are Prions?
  • Worst Ingredient ...
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  • Funny French Videos
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  • What is GcMAF?
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  • End of Mental Illness
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  • Extremely Dangerous
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  • World's 6 Best Doctors
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  • Autoimmune Disease
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  • Benefits of Oranges
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  • Miracle of Cucumber
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  • DHA Deficiency
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  • Danger of Vinegar
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  • Extremely ​Toxic
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  • What are Lectins?
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  • How to Make Kefir
  • Coconut Kefir
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Global Intoxication
  • Suicide Cult
  • Snitch Culture
  • The Hidden Truth
  • War Against Marriage
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  • What is a Virus?
  • Dr. Lanka - VIRUS
  • Dr. Lenkei - The Virus
  • AN URGENT VIDEO!
  • The mRNA Vaccination
  • This is Not a Vaccine
  • Science
  • The Invisible Rainbow
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • 🌿 J U I C I N G
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  • Celery Juice
  • Medical Medium
  • Medical Medium Book
  • The Miracle of Juicing
  • Juicers / Blenders
  • Juicing - Jay Cordich
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Linus Paulig
  • Vitamin C
  • Cancer & Vitamin C
  • Dr. Hoffer's Vitamins
  • 6000 x Vitamin C
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  • Astaxanthin
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  • Truth About Cancer
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  • Danger of PLASTIC
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  • Unsafe at Any Meal
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  • Hybrid Foods
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  • Health Videos
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  • MMS
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  • Coffee /Alcohol / Brain
  • Coffee / Deadly Poison
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  • Coca Cola and Soda
  • The Result of Cooking
  • McVegan Burger
  • Avoid Alzheimer
  • Alzheimer's and Prion
  • Worse Than Cigarettes
  • Everyone is Allergic
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  • Iridology
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  • Uplifting Music
  • The Best of Kuranesh
  • The Habit
  • Friend of the Animals
  • Just a Mother
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  • Bio Superfood
  • Power of Q 96
  • What the Health
  • Bragg Aminos / Poison
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  • Super Nutrition
  • Banana / Miracle Fruit
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  • Cure for Headache
  • Diet for Acne
  • High Doses / Vitamin D
  • Research on Aging
  • Repair Your DNA
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  • Cure for Mental Illness
  • Mental Health
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  • The Story of My Life
  • The Tombstone
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  • Grandfather's Wisdom
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  • 🌿 D I A B E T E S
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  • Reverse Diabetes
  • Nutrition for Diabetes
  • What to Eat / Diabetes
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  • 🌿 B E A U T I E S
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  • Beauty of Character
  • Beauty of Children
  • Beauty of Kindness
  • Beauty of Women
  • The Beauty of Man
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  • Beauty of Animals
  • Beauty of Clouds
  • Beauty of Birds
  • Beauty of Desert
  • Beauty of Macro
  • Beauty of Winter
  • Beauty of Flowers
  • Unique Flowers
  • Poems
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  • 🌿 K I N D N E S S
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  • Kindness & Gratitude
  • Kindness & Swearing
  • Kindness & Generosity
  • Kindness / Individuality
  • Kindness & Happiness
  • Kindness and Freedom
  • Kindness & Love
  • Kindness in SPAIN
  • Kindness Quotations
  • Fairy Magic Songs
  • Just Play a Song
  • No Negative People
  • Paradox of Our Age
  • A Film for Peace
  • A Revolutionary Idea
  • Behind ​Pornography
  • Book of Kindness
  • Letter of Love
  • Libertà
  • Money and People
  • Poverty
  • Prayer for My Children
  • Videos on Kindness
  • Radiation of Kindness
  • Why Walk We Can Fly
  • Who Will Dare to Love
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  • Message of Peace
  • 365 Days for Travelers
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  • Homeless
  • Need or Greed
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  • Courageous Woman
  • Food of Kindness
  • Kindness Only
  • Universal Quotes Facts
  • Signs of the Times
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  • Divorce and Children
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  • 🌿 H A P P I N E S S
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  • Ho'oponopono
  • Key to Happiness
  • Happiness and Peace
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  • Happy Place on Earth
  • Happy Place on Earth 2
  • Trap of Materialism
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  • 🌿 H E A L T H
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  • 🌿 M O V I E S
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  • Our Daily Poison
  • Earthling
  • Food Inc. / Cowspiracy
  • Food Matters
  • Forks Over Knife
  • Health Videos
  • Thrive / Full Movie
  • Origins Movie
  • Powerful Speech
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  • Film About Life
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  • 🌿 C A N C E R
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  • Cure Cancer
  • Cure with Wheatgrass
  • Cancer... / Dr. Circus
  • Cancer Risk / At Home
  • Cancer & Vitamin C
  • Dr. Leonard Caldwel
  • Ginger & Cancer
  • Hot Dog = Cancer
  • Potato Chips
  • Thyme / Chamomile
  • 7 Top Cancer Foods
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  • Truth About Cancer
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  • 🌿 G R A S S / C U R E
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  • Miracle of Wheatgrass
  • 50 Reasons
  • Super Food Living
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  • 🌿 M A G I C A L
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  • 🌿 M A R K U S
  • R O T H K R A N Z
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  • Magical Recipe
  • Incredible P I Z Z A
  • Loose Weight / Markus
  • Heal Your Face
  • Heal Yourself 101
  • Edible Weeds
  • Raw Food Ideas
  • Miracles
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  • 🌿 H O W - T O
  • L O S E - W E I G H T
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  • How to Lose Weight
  • Loose Weight / Markus
  • Raw Food / Works
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  • World Peace Diet
  • The 80 - 10 - 10 Diet
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  • 🌿 W O R S T F O O D
  • 🌿 W H E A T / E T C .
  • G L U T E N F R E E
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  • Bread
  • Gluten Brain
  • Extreme Dangers
  • Food for Faster Aging
  • Is Wheat Poison?
  • Is Quinoa Gluten Free?
  • Is Corn Gluten-Free?
  • Leaky Guts Syndrome
  • Mental Health / Gluten
  • No Starch for Infants
  • Rice / High in Arsenic
  • Wheat Belly
  • Dark Side of Wheat
  • Worst Food # 1
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  • 🌿 R A W - F O O D
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  • Raw Food
  • Fully Raw Videos
  • Green Smoothies
  • Garden Diet
  • Raw Food Recipes
  • Goldenseal
  • Deception / Raw Juice
  • Naked Juice
  • Most Pesticides Food
  • Real Raw Food Canada
  • Tanny Raw
  • 30 x Nutrition
  • 10 Healthiest Fruits
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  • Avoid Acidity
  • Best Papaya
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  • 🌿 G R E E N - T H E
  • M I R A C L E - F O O D
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  • Green Smoothies
  • Green Smoothies / 2
  • Red Malabar Spinach
  • Is Kale a Miracle Food?
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  • 🌿 R E T R E A T S
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  • Puerto Rico - Healing
  • ECUADOR Paradise
  • Garden of Healing
  • Eden Home Resort
  • Raw Retreat Costa Rica
  • Rancho La Puerta
  • Dr. Sebi's Healing
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  • 🌿 C O F F E E
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  • Dr. Amen on Coffee
  • Dangers of Coffee
  • Side Effects of Coffee
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  • 🌿 C A C A O
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  • Dangers of Cacao
  • Cacao / 2
  • Carob
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  • 🌿 S U N L I G H T
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  • Sunlight the Miracle
  • Sungazing
  • Sunlight by Dr. Kime
  • Solar Civilization
  • Sunlight / Sungazing
  • Sabiduria Cosmica
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  • 🌿 M E A T
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  • Meat
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  • Five Poison in Meat
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  • Avoid Some Fish
  • Chicken
  • Food Inc.
  • A Powerful Speech
  • Hot Dog = Cancer
  • Meat of the Future
  • Beyond Vegetarianism
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  • 🌿 F A S T F O O D
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  • Extremely ​Toxic
  • Fast Food
  • Children & Junk Food
  • Fast Food Poison
  • French Fries
  • Is Subway Real Food?
  • McDonald”s Food USA
  • Mockery of Humanity
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  • 🌿 G M O
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  • What is GMO Food?
  • Glyphosate
  • Glyphosate News
  • GMO News
  • GMO and the DNA
  • 20 GMO Food
  • GMO Products
  • 1000 X Toxic
  • Please Wake Up!
  • Against Humanity
  • GMO Bans and Laws
  • GMO Corn
  • GMO & Russia
  • GMO Linked to Gluten
  • Health Ranger
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  • 🌿 A L U M I N U M
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  • Dark Side of Aluminum
  • Aluminum / Autism
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  • 🌿 C O O K W A R E
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  • Aluminum Cookware
  • Cookwares Danger
  • Crock Pots
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  • 🌿 G E O
  • E N G I N E E R I N G
  • C H E M T R A I L
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  • Reasons Behind
  • Geo Engineering / 1
  • Geo Engineering / 2
  • Geo Engineering / 3
  • Complete Theory
  • Climate Control
  • Chemtrail Material
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  • What Chemtrails Are
  • Vaccines / Chemtrails
  • Chemtrail Protection
  • Engineered Drought
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  • 🌿 S O L U T I O N
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  • Solution for Chemtrail
  • Population Control
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  • 🌿 M O R G E L L O N S
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  • Morgellons Disease
  • Morgellons / 2
  • Old Age
  • Harald Kautz - Vella
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  • 🌿 A R T I F I C I A L
  • I N T E L L I G E N C E
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  • Artificial Intelligence
  • Artificial Intelligence II
  • Black Goo
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  • 🌿 R A D I A T I O N
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  • 5G Cell Phone Dangers
  • Radiation
  • Radiation / West Coast
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  • 🌿 O R G A N I C
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  • Go Organic
  • Eating Organic
  • Culinary Nightmares
  • Eating Healthy / Mental
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  • 🌿 A V O C A D O
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  • Miracle of Avocado
  • Avocado / 2
  • Avocado SEED
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  • 🌿 C O C O N U T
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  • Miracle of Coconut
  • For Dental Health / 1
  • For Dental Health / 2
  • Why Palm Sugar?
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  • 🌿 M I R A C L E
  • F O O D
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  • Green Smoothies
  • Miracle of Greens
  • Miracle of Wheatgrass
  • Miracle of Wild Green
  • Is Kale a Miracle Food?
  • Miracle of Alfalfa
  • Miracle Root / Beet
  • Miracle of Cherry
  • Miracle of Fulvic Acid
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  • How to Make Kefir
  • Miracle Goat Milk
  • Miracle of Lemon
  • Walnut
  • 5 "Careful" Super Food
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  • 🌿 B A N A N A
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  • Miracle of Banana
  • Banana / Loose Weight
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  • 🌿 A L O E - V E R A
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  • Aloe Vera
  • Aloe Vera / 2
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  • 🌿 T O B A C C O
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  • Organic Tobacco
  • Cigarette Additives
  • Eating vs. Smoking
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  • 🌿 F R E E B O O K S
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  • Dr. Shelton / Free PDF
  • Books on Health
  • Tissue Cleaning
  • Diet by Design
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  • Anastasia
  • I Ching Book
  • Napoleon Hill
  • The Power of Now
  • The Power of Now / 2
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  • 🌿 H E A L T H
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  • Calm Nerves
  • Diet in Few Words
  • DOLLAR Stores ?
  • Canola Oil / Facts
  • Food for the Eye
  • Mitochondria
  • Moringa / Super Food
  • Natural Cures
  • Organic Sulfur
  • Sunlight
  • The Silent Ecocide
  • 92 Side Effects
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  • I M M U N I Z A T I O N
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  • Immunization
  • History of Medication
  • Untold Horrors
  • Vaccines / Chemtrails
  • Vaccination Via Air
  • Vaxxed
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  • 🌿 S. F L U O R I D E
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  • H2o / Sodium Fluoride
  • Sodium Fluoride / 2
  • Sodium Fluoride / 3
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  • 🌿 W A T E R
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  • Alkaline Water
  • Test for Fluoride
  • H2o Alkalinity
  • H2o Ionizers
  • How to Mineralize H2o
  • Fluoride Toxicity
  • Plastic Bottles & BPA
  • H2O / Empty Stomach
  • What Water to Drink
  • Water & Lemon Juice
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  • 🌿 C O C A - C O L A
  • S O D A S
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  • Coca Cola and Soda
  • Red Bull etc.
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  • 🌿 S U G A R
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  • Sugar / Bitter Truth
  • Aspartame
  • Aspartame Poisoning
  • Cancer Risk to Millions
  • Erythritol / Sugar
  • Honey
  • Maple Sugar
  • Molasses
  • Why Palm Sugar?
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  • 🌿 D E T O X
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  • Liver & Kidney Cleanse
  • Tissue Cleaning
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  • 🌿 A S T H M A
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  • Asthma
  • Breathing
  • Replace Prednison
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  • 🌿 H E A L I N G
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  • Alzheimer, Arthritis / 1
  • Arthritis / 2
  • Food for Inflammation
  • Ear Infection
  • Heartburn
  • Irritable B. Syndrom
  • Prions & Alzheimer
  • Shingles
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  • 🌿 D E N T I S T R Y
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  • Dental Health / 1
  • Dental Health / 2
  • Magnesium for Teeth
  • Root Canal
  • Toxic Teeth
  • What is Wrong
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  • 🌿 D A N G E R S
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  • Dangers of Cocoa
  • Danger of Grapes / 1
  • Dangers of Microwave
  • Dangers of Night Shade
  • Dangers of Salt
  • Potato
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  • Dangers of Soy
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  • Grapefruit/Medication
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  • Onion Toxicity
  • Toxic Garlic
  • 10 Top Poisonous Food
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  • 🌿 M I L K
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  • Truth about Milk
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  • 🌿 T O X I C F O O D
  • A D D I T I V E
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  • Our Daily Poison
  • Toxic Food Additives
  • Toxic Pizza
  • Pesticide in Citrus
  • Poison on Your Platter
  • Toxic Light Bulbs
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  • 🌿 W E L L N E S S
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  • Iridology
  • Maggot Therapy
  • Stool Examination
  • Over 1000
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  • 🌿 C O S M E T I C S
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  • Dangers of Make-Up / 1
  • Dangers of Make-Up / 2
  • Natural Cosmetics
  • Toxic Cosmetics
  • Heal Your Face
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  • 🌿 C H I L D R E N
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  • Dr. Mendelson
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  • 🌿 MENTAL - HEALTH
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  • 🌿 MIRACLE of NIACIN
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  • Dr. D. G. Amen Clinic
  • Niacin / Mental Illness
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Schizophrenia
  • Real Story of Niacin
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  • Lithium Orotate
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  • Anxiety
  • Anxiety / 2
  • Can Autism Be Cured
  • Gut and Mental Illness
  • Heal Depression
  • Help for Mental Illness
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  • Dr. Abram Hoffer
  • Dr. Hoffer's Vitamins
  • Dr. Andrew Saul Videos
  • Shocking Effects
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  • Mental Health / Gluten
  • Mental Health & Wheat
  • Medication Withdrawal
  • List of SSRI Medication
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  • 🌿 V I T A M I N S
  • M I N E R A L S
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  • Ascorbic Acid / Avoid It
  • Calcium Supplement
  • Vitamin C
  • Vitamin K2
  • Vitamin D / Grounded
  • Magnesium / 1
  • Magnesium / 2
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Niacin / Mental Illness
  • Selenium
  • Real Story of Niacin
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  • 🌿 E X E R C I S E
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  • Benefits of Trampoline
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  • 🌿 G A R D E N I N G
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  • Starvation is Over
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  • Back to Eden
  • Better than Organic
  • Organic Gardening
  • Secret of Eldorado
  • $300 Greenhouse
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  • 🌿 G E N E R A L
  • I N F O R M A T I O N
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  • Paul Harvey / 1965
  • Art
  • Charlotte Iserbyt
  • Educational / Hand
  • Free Energy
  • Food Contains Nanite
  • Golden Ratio
  • Fibonacci Numbers
  • How to Tip
  • Home Sweet Home
  • How to Grow Rich
  • Hunza People
  • Ice Cube Effect
  • Kellogg
  • Kundalini Rising
  • Long Hair
  • More Than Reality
  • Sad Story
  • The Universe
  • Valhalla Culture
  • World Toughest Job
  • 8 Toxic People
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  • No More Prednison
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  • 🌿 F L O W E R S
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  • Flowers Unimaginable
  • Rózsa Özön
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  • 🌿 M U S I C
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  • Panflute Collection
  • Around the World
  • Beauty of Music
  • Carlo Gallozzi - Music
  • Child / Anak
  • Encouragement
  • Kitaro - Music
  • Libertà - Italian
  • Lona - Music
  • Michele Ippolito
  • Music
  • Music for Anxiety
  • Music 2 / Beethoven
  • Secret Garden - Music
  • Miel de Booton / Music
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  • Andreea Petcu - Music
  • Michel Pépé
  • Steve McDonald
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  • 🌿 H I S T O R Y
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  • Ancient Mystery
  • Chinese Wisdom
  • Dragonology
  • The Future
  • The Great Controversy
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  • 🌿 I N T E R V I E W S
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  • Simon Parkes
  • Harald Kautz - Vella
  • Harald Kautz - Vella / 2
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  • 🌿 ENTERTAINMENT
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  • Entertaining Videos
  • Humorous
  • Talent Shows
  • Treasures of Info.
  • The Snake
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  • Consciousness
  • Freedom of Speech
  • Law of Attraction
  • Simple Truth Movies
  • 45 Wisdom for Man
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  • Mucusless Diet
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  • 🌿 P R O B I O T I C
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  • Coconut Yoghurt
  • Cultured Food Life
  • Probiotic / BB 536
  • How to / Kombutcha
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  • 🌿 K E F I R
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  • History of Kefir
  • The Value of Kefir
  • How to Make Kefir - 2
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  • Sun Light Lamp
  • Sleeping
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  • Dr. Mercola
  • Green Med Info
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  • Clean Your Arteries
  • Clean the Mercury
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  • Calcium Removal
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  • 🌿 A N T I - A G I N G
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  • Secret of Long Life
  • Anti Aging Diet
  • Elder Action
  • Inflammation of Aging
  • Telomere / Anti Aging
  • Young Again
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  • Monoatomic Gold
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  • Senior Discount
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  • 🌿 MISCELLANEOUS
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  • Age of Treason
  • Articles / Whole Food
  • Chia Seed
  • Contaminated
  • Doctor Yourself . Com
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  • Epson Salt
  • FODMAP Food List
  • For Beautiful Hair
  • Heal Gout Naturally
  • Health Science
  • Iodine
  • Iron Absorption
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  • Miracle Treasure Book
  • Pictures With Meanings
  • Points of Diseases
  • Rice / Tomato / Potato
  • Rife Machine
  • Today's Worst Disease
  • Future Vaccination
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  • 🌿 M I X E D / I N F O
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  • Food Craving
  • Friends
  • Frequency 432 Hz
  • Hydrogen Peroxid
  • Improve Your Vision
  • Improve Your Vision /2
  • Books
  • How to Make Oetmeal
  • STEVIA DANGER
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  • Life Expectancy Test
  • Carl Blechen
  • Never Buy New Battery
  • Something Deadly
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  • 🌿 B E A U T I F U L
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  • Beauty of Trees
  • Beauty of Nature
  • Nature Videos
  • Unique Pictures
  • Unusual Pictures
  • Act of Kindness
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  • How to Stop Bed Bugs
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  • Lou Corona
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  • Anti Inflamatory
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  • Aloe Vera for Cancer
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  • Craiglist Check Scam
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  • Legal Shield
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  • Bentonite Clay
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  • Niner Simeon
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  • Colors
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  • GMO Potatoe Alert
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  • Amazing Result of C60
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  • Target is Humanity
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  • Surviving in Russia
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  • Meridian
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  • Danger of Products
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  • Pelvic Prolapse
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  • Gluten Free Bread
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http://articles.mercola.com/sites/articles/archive/2015/01/19/avocado-helps-lower-bad-
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How Avocado Can Help Improve Your Cholesterol, 

Heart, and Brain Health

Disponible en Español

By Dr. Mercola

Avocados are an excellent source of heart-healthy monounsaturated fat that is easily burned for energy, while being low in fructose. Not surprisingly, improved weight management1,2 is one of the health benefits of avocado consumption, and its high-fat, low-sugar content is likely a key factor contributing to this effect.

Research3 has also found that avocados are helpful for regulating your blood sugar levels. This is an important benefit for most people, considering that one in four American are either diabetic or pre-diabetic.

According to the California Avocado Commission, a medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They also provide close to 20 essential health-boosting nutrients, including:


  • Fiber 
  • Vitamin E 
  • B-vitamins 
  • Folic acid 
  • Potassium (more than twice the amount found in a banana), which can help balance your  vitally important potassium to sodium ratio

Due to its beneficial raw fat content, avocado enables your body to more efficiently absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) in other foods eaten in conjunction. 

One 2005 study4 found that adding avocado to salad allowed the volunteers to absorb three to five times more carotenoids antioxidant molecules, which help protect your body against free radical damage. 

An Avocado a Day May Help Lower Bad Cholesterol

Previous research has suggested that avocados might help improve lipid profiles, both in healthy individuals and in those with mild hypercholesterolemia (elevated cholesterol levels).  

In one such study,5 healthy individuals saw a 16 percent decrease of serum total cholesterol level following a one-week long diet high in monounsaturated fat from avocados. 

In those with elevated cholesterol levels, the avocado diet resulted in a 17 percent decrease of serum total cholesterol, and a 22 percent decrease of both LDL-cholesterol and triglycerides, along with an 11 percent increase of the so-called “good” HDL cholesterol.

More recently, researchers at Pennsylvania State University tested three different cholesterol-reducing diets, to assess and compare their effectiveness.6,7,8Forty-five overweight participants were enrolled in the study, and were assigned to follow one of the tree diets: 


  1. Low-fat diet, where saturated fats were substituted for more carbohydrates, including plenty of fruit and whole grains
  2. Moderate-fat diet (without avocado), where saturated fats were substituted with monounsaturated fats in the form of canola and sunflower oil. About 34 percent of daily calories came from fat, but aside from that, it was very similar to the low-fat diet, which included poultry and low amounts of red meat
  3. Moderate-fat diet with avocado. Aside from including one whole Hass avocado per day, this diet was identical to the other moderate-fat diet, and the overall fat ratio was the same

The results, reported by the NPR,9 “surprised” the researchers:

“At the end of the study, the researchers found that the avocado diet led to significant reductions in LDL cholesterol, compared with the other two diets. 

To put the difference in perspective, the avocado diet decreased LDL cholesterol about 14 milligrams per deciliter of blood. Compare that with a decrease of about 7 mg/dL for the low-fat diet, and about a 8 mg/dl drop from the moderate-fat diet. 

"I was surprised to see the added benefit [of the avocado]," Penny Kris-Etherton, a nutrition scientist at Penn State and the lead author of the study, tells us." It's something in the avocado" other than just the fat composition, she says.”

All Fats Are Not Created Equal

It’s worth noting that canola and other vegetable oils (used in the moderate-fat diets in the featured study) are typically hydrogenated, which  means they contain trans fats, and trans fats wreak havoc on your heart and cardiovascular health. So I for one am not surprised at the results of this study. 

Previous research10 has actually shown that replacing saturated fats with carbohydrates and omega-6 polyunsaturated fats (found in soybean, corn, and safflower oil) leads to increased small, high-density LDL particles, increased oxidized LDL, and reduced HDL. 

Research has confirmed that large LDL particles do not contribute to heart disease. The small, dense LDL particles, however, do contribute to the build-up of plaque in your arteries, and trans fat increases small, dense LDL. (Saturated fat, on the other hand, increases large, fluffy—and benign—LDL.)

Research has also shown that small, dense LDL particles are increased by eating refined sugar and carbohydrates, such as bread, pasta, and most processed foods. Together, trans fats and refined carbs do far more harm than saturated fat ever possibly could. One tool designed to help you eliminate trans fats are the Naturally Savvy Get Healthy Challenges that I helped create.

A Note on the DASH Diet... On a brief side note: In the CBS video above, they also make mention of the DASH diet, which has been found to lower blood pressure by as much as five points, rivaling the effects of blood pressure lowering medications. 

The DASH diet is quite similar to the Mediterranean diet, promoting the consumption of vegetables, fruits, lean protein, whole grains, and low-fat dairy, and recommends avoiding sugars, red meat, and salt. 

Many believe that the low-sodium is responsible for its success. However, there’s compelling evidence suggesting that the real reasons it works so well for both hypertension and weight loss is because it increases potassium and restricts your intake of fructose—as does the Mediterranean diet. 

Fructose is actually a far more important factor than salt when it comes to hypertension. The connecting link between fructose consumption and hypertension lies in the uric acid produced. Uric acid is a byproduct of fructose metabolism, and increased uric acid levels drive up your blood pressure.

Now, when you reduce sugar in your diet (from sources such as added sugars, processed fructose, grains of all kinds, and processed foods), you need to increase the amount of healthy fat. And avocado is an excellent choice to bolster your fat consumption and overall nutrition. 

I have been consuming an avocado daily for the last several years. On most days, I will add a whole avocado to my salad, which I eat for lunch. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. You can also add about ¼ to 1/3 of an avocado as a healthy banana substitute when making smoothies or your protein shake.

Avocado Benefits

Your Heart and Brain Besides its beneficial influence on your cholesterol, avocados have also been found to provide other heart-healthy benefits. For example, one interesting 2012 study11 found that eating one-half of a fresh medium Hass avocado with a hamburger significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado.

Also, just like avocado does not raise your blood sugar levels, fresh avocado did not increase triglyceride levels beyond what was observed when eating the burger alone, despite the avocado supplying extra fat and calories.

​According to lead author David Heber, MD, PhD, the findings offer “promising clues” about avocado’s ability to benefit vascular function and heart health. Healthy fats are also vital for optimal brain function, and for the prevention of degenerative brain disorders like Alzheimer’s. As noted in a recent issue of Scientific American:12

“The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” reports David Perlmutter, author of Grain Brain. “Mayo Clinic researchers showed that individuals favoring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat. 

Having the highest levels of fat consumption was actually found to be associated with an incredible 44 percent reduction in risk for developing dementia.” ...‘Good’ fats include monounsaturated fats, found abundantly in olive oil, peanut oil, hazelnuts, avocados and pumpkin seeds, and polyunsaturated fats (omega 3 and omega 6), which are found in flaxseed oil, chia seeds, marine algae oil and walnuts.”

To Maximize Benefits, Peel Your Avocado the Right Way

Interestingly, the manner in which you de-skin your avocado can affect how much of its valuable phytonutrients you get out of it. UCLA research has shown that the greatest concentration of beneficial carotenoids, for example, is located in the dark green fruit closest to the inside of the peel. In 2010, the California Avocado Commission issued guidelines for getting the most out of your avocado by peeling it the right way.13 To preserve the area with the greatest concentration of antioxidants, you’re best off peeling the avocado with your hands, as you would a banana:


  1. First, cut the avocado length-wise, around the seed
  2. Holding each half, twist them in the opposite directions to separate them from the seed
  3. Remove the seed
  4. Cut each half, lengthwise
  5. Next, using your thumb and index finger, simply peel the skin off each piece

How to Get More Avocado into Your Diet


While avocado is commonly eaten raw, on salad or alone, there are many other ways to include avocado in your diet. Its creamy, mild flavor tends to go well with many foods, making it a refreshing and nutritious addition to various recipes. For example, you can use avocado:


  • As a fat replacement in baking. Simply replace the fat called for (such as oil, butter, or shortening) with an equal amount of avocado
  • As a first food for babies, in lieu of processed baby food
  • In soups. For examples, see Lucy Lock’s Chilled Mediterranean Soup, or her Raw Creamy Carrot Soup
  • As a banana substitute in smoothies or your protein shake

The California Avocado Commission’s website14 contains hundreds of unique recipes that include avocado. All in all, avocado may be one of the most beneficial superfoods out there, and may be particularly valuable if you’re struggling with insulin and leptin resistance, diabetes, or any other risk factors for heart disease. Last but not least, avocados are also one of the safest fruits you can buy conventionally-grown, as their thick skin protects the inner fruit from pesticides. 

On top of that, avocados have been rated as one of the safest commercial crops in terms of pesticide application,15 so there’s no real need to spend extra money on organic avocados. I’ve had my own team test avocados from a variety of growers in different countries, sold in several major grocery stores, and they all tested free and clear of harmful chemicals. For more fun and interesting avocado facts, check out the following infographic.


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Avocado Uses and Health Benefits

Discover interesting facts about avocado, including its uses and benefits, through the infographic "Avocado Uses and Health Benefits: Facts About This Food." infographic. Use the embed code to share it on your website.

<img src="http://media.mercola.com/assets/images/infographic/avocado-uses-health-benefits.jpg" alt="Avocado Uses and Health Benefits" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover interesting facts about avocado, including its uses and benefits, through the infographic <a href="http://www.mercola.com/infographics/avocado-uses-health-benefits.htm"><strong>Avocado Uses and Health Benefits: Facts About This Food.</strong></a> infographic.</p>
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Avocado Uses and Health Benefits

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The Avocado Advantage:

​Uses and Benefits of This Tropical Fruit 


As most of you know, I do not advocate consuming large amounts of fruits in your diet. Most fruits are high in fructose, which can mess up your insulin and leptin levels, putting you at risk for obesity and chronic diseases.

Fruits are good for you, as long as they are consumed in moderation.

But here's good news: not all fruits are loaded with fructose. In fact, there's one exceptional fruit that I highly recommend adding to your diet because of its excellent nutritional profile and delicious and versatile flavor. It's the avocado, which you should never ignore from now on.

The History of the Avocado

Avocado, also called “alligator pear” due to its tough green skin, is native to Central and South America, and has grown in these areas since 8,000 BC. It was introduced to Jamaica in the mid-17th century and spread through the tropical Asian regions in the mid-1800s.

It was only in the early 20th century when the avocado was introduced to the United States, specifically in California and Florida. Today, these tropical states are two of the major commercial producers of avocados, alongwith Mexico, the Dominican Republic, Brazil, and Colombia.  

Avocado Health Benefits That You Probably Don't Know About

Avocados are very low in sugar, making them one of the safest fruits to eat. But there is actually more to avocados than their low-fructose properties.

Avocados are rich in monounsaturated fat. As I've frequently mentioned, removing unhealthy grain carbs from your diet is one of the best ways to support your health and manage your weight. However, upon eliminating these carbs, you must increase your intake of healthy fats. Avocados are one of the most exceptional sources, along with coconut oil, organic raw butter, and raw nuts like almonds, walnuts, and pecans.

Personally, I eat a whole avocado almost every day, which I usually mix in my salad. This increases my healthy fat and calorie intake without increasing my protein or carbohydrate intake, which may have detrimental effects on my health.

Aside from providing healthy fats, avocados give you close to 20 essential nutrients, such as potassium, which helps balance your vitally important potassium to sodium ratio.

Avocado's Amazing Uses

Avocado is a very versatile fruit. Its creamy flavor goes well with many foods, making it a refreshing and nutritious addition to various recipes. Try adding it to your salads, sandwiches, smoothies, and even dips.

Avocados can also be beneficial when used topically, as they have nourishing and moisturizing properties. Even the oil extracted from its flesh (avocado oil) can have many cosmetic uses.

More Interesting Trivia About Avocados Right at Your Fingertips

I’ve created the infographic “The Amazing Avocado: Facts About This Food” to illustrate the benefits and uses of avocado. Here, you will learn:

  • The history of this food, its uses during the ancient times, and the origin of its name
  • Avocado's health benefits and uses in the kitchen
  • How it can help beautify your hair and skin

Plus, discover lesser-known but interesting facts, such as how to determine an avocado's ripeness without cutting it in half.

I believe that most people would highly benefit from adding avocado to their diet.  If you are still not convinced of this fruit's value to your health and wellness, I highly recommend checking out this infographic. Chances are it will become one of your favorite foods!

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