Heart diseases have become one of the leading causes of death globally. According to the World Health Organization (WHO), around 17 million people die every year due to cardiovascular diseases (CVDs).
CVDs are a group of disorders of the heart and blood vessels, and there are various risk factors involved in CVDs. However, one of the easiest ways to prevent heart diseases is by consuming healthy foods. Among all the heart-healthy foods available, one particular food stands out for its miraculous benefits for the heart – the avocado.
What is an avocado?
Avocado is a fruit that is native to South Central Mexico, scientifically known as Persea americana. It is rich in healthy fats, vitamins, and minerals. According to the USDA Nutrient Database, one 1/5th of a medium avocado (30g) contains:.
- Calories: 50
- Fat: 4.5g
- Saturated fat: 0.5g
- Monounsaturated fat: 3g
- Polyunsaturated fat: 0.5g
- Protein: 0.5g
- Carbohydrates: 3g
- Fiber: 2g
- Sugar: 0g
As seen above, avocados are high in monounsaturated and polyunsaturated fats, which are also known as “good” fats, and low in carbohydrates and sugar. Along with essential nutrients, avocados are high in antioxidants as well.
Let’s delve deeper into the heart-healthy benefits of avocados:.
Avocados lower blood pressure
Hypertension (high blood pressure) is one of the major risk factors for CVDs. Research studies have shown that avocado consumption can help in reducing blood pressure levels.
A review published in the journal of the American Society for Nutrition showed that regular avocado consumption decreased systolic blood pressure (the top number in a blood pressure reading) by 4.8 mmHg and diastolic blood pressure (the bottom number in a blood pressure reading) by 2.5 mmHg. The study also suggested that the beneficial effects of avocados on blood pressure could be due to the potassium and healthy fats present in them.
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Avocados lower cholesterol levels
Another risk factor for CVDs is high cholesterol levels. Research studies have found that when avocado is included in a diet, it can reduce low-density lipoprotein (LDL) cholesterol levels, which is also known as “bad” cholesterol.
A study published in the Journal of the American Heart Association found that participants who ate an avocado a day had an average of 13.5 mg/dL reduction in LDL cholesterol levels compared to those who didn’t eat an avocado. The presence of beta-sitosterol, a plant sterol found in avocados, is responsible for its cholesterol-lowering effects.
Avocados help in weight management
Obesity is also a major risk factor for CVDs. Consuming avocados can help in weight management due to their high fiber and healthy fat content.
A study published in Nutrition Journal found that participants who ate half an avocado during lunch felt 26% more satisfied and had an 40% less desire to eat for up to 3 hours compared to those who didn’t consume avocado. The satiety effect of avocados could be due to the oleic acid, a monounsaturated fatty acid present in them, which sends a signal to the brain that the stomach is full.
The verdict
Avocado is truly a superfood for the heart, and incorporating it as a part of a healthy diet can bring miraculous benefits for the heart.
Regular consumption of avocado can help in reducing blood pressure levels, lowering cholesterol levels, and managing weight, thus reducing the risk of CVDs. However, it is important to remember that moderation is key, as avocados are calorie-dense and consuming large amounts of them can lead to weight gain. It is recommended to consume half an avocado (or 30g) per day as a part of a balanced diet.
