Two servings of avocado a week will do you this amazing thing

The popular fruit has proven in recent years to be a taste bomb and health.

Now a new study has found that eating half an avocado, twice a week, can contribute significantly to heart health

Walla!

health

31/03/2022

Thursday, 31 March 2022, 06:13 Updated: 06:48

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Avocados have long been not only a delicious treat, but an important and nutritious health bomb.

A new study has found that eating two or more servings of avocado a week can reduce the risk of heart disease by 20 percent.

The study, published in the Journal of the American Heart Association, reviewed the dietary habits of more than 68,000 women and 41,000 men.

The subjects' diet was examined every four years for a period of 30 years.

During those 30 years, there were 9,185 heart attacks and 5,290 strokes.

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The researchers identified a link between healthy fat intake and heart condition, and found that those who ate avocados often reduced their risk of coronary heart disease by 21 percent, compared with subjects who did not eat avocados.

In addition, substituting half a serving per day of margarine, butter, egg, yogurt, cheese or processed meat in the corresponding amount of avocado resulted in a 16-22 percent lower risk of heart disease.

A serving was defined as "half an avocado, or half a cup of avocado, weighing about 80 grams," according to the study's editors.

Healthy fat.

Avocado (Photo: ShutterStock)

Cardiovascular disease is the leading cause of death in the world, and is responsible for the deaths of nearly 18 million people each year, according to the World Health Organization.

In the United States alone, heart disease causes death every 36 seconds.

Dietary fiber and healthy fats

Avocados contain dietary fiber, key vitamins and minerals, including vitamins C, E and K and magnesium and are also a source of healthy monounsaturated fats.

These fats help protect the heart by maintaining "good" cholesterol levels in high-density lipoprotein, while reducing "bad" cholesterol levels in low-density.

The large amount of dietary fiber in avocados also contributes to lowering bad cholesterol and raising good cholesterol.

Avocados also contain phytosterols - natural compounds found in plant foods.

Phytosterols are similar in their structure to cholesterol, and therefore compete with it for intestinal absorption and thus reduce its absorption.

Thus avocado actually contributes to the preservation of the cardiovascular system.

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"Our study provides further evidence that consuming plant-derived unsaturated fats can improve dietary quality and is an important component in preventing cardiovascular disease," said Dr. Lorena Pacheco, editor-in-chief of the Harvard School of Public Health

. A link between eating

avocados

and the risk of stroke. They also found that replacing avocados with other healthy plant fat sources, such as olive oil, nuts and other vegetable oils, did not provide additional benefits.

She said that although no food is the only solution to a healthy eating routine, this study is evidence that avocados have all the possible health benefits.

• health

• Nutrition and diet

• Preventive nutrition

Tags

• fruits

• Avocado

• heart diseases

• diet

• Cholesterol

• fat