Two servings of avocado a week can reduce the risk of heart disease by 16 percent. That shows a US study.
Two servings of avocado a week can reduce the risk of heart disease by 16 percent. That shows a US study. The period examined was 30 years. A serving is half an avocado or 80 grams.
For the current study, researchers from the Harvard TH Chan School of Public Health used data from the Health Professionals Follow-Up Study and the Nurses’ Health Studies. Both studies are still ongoing. They study the effects of health and lifestyle on the occurrence of serious illnesses in healthcare professionals.
Cardiovascular diseases and strokes
The researchers included 62,225 women and 41,701 men who had no history of heart disease, stroke, or cancer. They were asked about their diet every four years. Risk factors such as high blood pressure and type 2 diabetes were recorded from self-reports and medical diagnoses. The participants were followed for 30 years.
At the end of the study period, the researchers recorded 14,274 new-onset cardiovascular diseases, including 9,185 coronary artery disease and 5,290 strokes.
Avocados lower the risk of heart disease
Men and women with higher avocado intake tended to have higher total energy intake and healthier diets with more fruits, vegetables, whole grains, nuts, and dairy products like yogurt and cheese.
After accounting for important dietary and lifestyle factors, the researchers found that eating two or more servings of avocado per week was associated with a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease compared to those who didn’t didn’t eat avocados. Avocados therefore lower the risk of heart disease. There was no association with the risk of stroke.
Unsaturated fats, fiber, protein, polyphenols
First author Dr. Lorena Pacheco explains the benefits of the fruit: “Avocados are a nutrient-dense food with beneficial food compounds including monounsaturated and polyunsaturated fats (healthy fats), vitamins, minerals, soluble fiber, vegetable proteins, phytosterols and polyphenols. The primary monounsaturated fatty acid in avocados is oleic acid, and is thought to help control high blood pressure, inflammation, and insulin sensitivity to reduce.”
They also contain plant sterols (fats) that have a beneficial effect on the blood lipid profile. The intake of soluble fiber in avocados can lead to a lower LDL-Cholesterin to lead. The study was published in the Journal of the American Heart Association.