Could eating an avocado every day boost the health of your heart? As tasty and creamy as they are, you might eat them for taste alone. But according to researchers at Penn State, eating one avocado per day could improve the health of your heart. How? By lowering LDL cholesterol, the type linked with cardiovascular disease.
In a randomized, controlled feeding study, the researchers found that eating a single avocado each day was linked with lower levels of LDL, the small dense kind that contributes to heart attacks and strokes. An avocado-rich diet was also associated with a decrease in oxidized LDL in adults that were overweight or obese. These changes bode well for heart health and the risk of developing a heart attack or stroke.
One a Day for Heart Health
In the study, there was a significant lowering of LDL cholesterol in individuals consuming 1.2 ounces of avocado per day as compared with eating a placebo. There was also a small increase in the size of LDL particles, but this was not statistically significant.
Larger LDL-cholesterol size is a benefit for heart health since larger particles are more limited in their ability to penetrate and damage the inner walls of arteries. That’s a positive for people concerned about developing cardiovascular disease. Eating an avocado daily in the study, reduced small dense LDL particles the type most closely correlated with heart disease and stroke. These are the type of LDL particles that are most harmful to the vessel wall.
Although avocado contains a type of heart-healthy fat called monounsaturated fats, the same type abundant in olive oil, scientists don’t believe this is the only reason avocados are good for heart health. These delicious orbs of creaminess also contain vitamin E, a powerful antioxidant that helps to protect the heart from the effects of high cholesterol. Because avocados are rich in vitamin E and contain other important nutrients, including beta-carotene and heart-healthy monounsaturated fat, they safeguard the heart in other ways too.
Avocados and Inflammation
Beta-carotene is a type of carotenoid that has anti-inflammatory activity. By reducing inflammation, beta-carotene and other carotenoids, compounds in the same family, shield against damage to the inner walls of arteries that carry blood to the heart. This type of injury contributes to heart disease. Plus, vitamin E and carotenoids reduce oxidation of LDL-cholesterol, a process that contributes to cardiovascular disease and heart attacks.
Another heart health perk: The high potassium content of avocados helps with blood pressure control. Research suggests that many people don’t get enough dietary potassium because they don’t eat enough fruits and vegetables. One study showed only 4.7% of people get enough potassium in their diet on a day-to-day basis. Avocados have you covered. One large avocado contains more potassium than a banana and supplies 25 percent of your vitamin K needs.
Other Health Perks of Avocado
Adding avocados to your diet may help you look better on the outside too. Avocados contain oleic acid that nourishes the skin, making it soft, supple and healthy. The oleic acid in avocadoes also helps preserve skin elasticity and hydration.
Being one of the best natural sources of the antioxidant vitamin E and carotenoids, eating avocados regularly may also lower the risk of cataracts and age-related macular degeneration, two common causes of visual loss. Antioxidants help offset oxidative damage from sunlight to the light-sensitive retina in the back of the eyes, acting as a sort of sunscreen for this delicate structure that’s so critical for vision.
How to Add Avocados to Your Diet
Avocados have the highest protein content of any fruit, so you’re getting a dose of muscle-building protein every time you eat one too. You can add slices of avocado to salads and enjoy the extra health benefits of doing so. Research shows you best absorb fat-soluble vitamins, including beta-carotene, from a salad when it’s paired with monounsaturated fats from avocado.
Some people use creamy avocado as a substitute for butter because of its similar texture. In fact, one of the most popular ways to eat avocado is on toast, a creation called avocado toast. Sprinkle sprouts on top for extra nutrients.
Need other ideas? Try these creative ways to enjoy avocado:
- Add avocado slices to a smoothie for extra creaminess and nutrients.
- Use avocado to make spicy guacamole sauce.
- Roast or bake an avocado and serve with lime juice, sea salt, or a little salsa.
- Make an avocado shake using 1.5 cups of milk, half an avocado, a pinch of vanilla extract, and a little sweetener of your choice. Blend until smooth and enjoy!
- Use mashed avocado in place of mayo or butter. It’s more nutrient dense and a source of healthy fats.
- Add slices to a sandwich or wrap for something a little different.
- Add pureed avocado to mashed potatoes for a creamy and richer alternative.
- Make an avocado salad by mixing diced avocado with fresh greens like spinach, tomato, olives, and feta cheese. Drizzle a little olive oil and balsamic vinegar over the top.
- Toss avocado into pasta or rice for a more flavorful dish.
- Use as the base for your favorite chicken salad recipe.
The Bottom Line
Beyond the creamy taste, there are so many reasons to add avocado to your diet. The healthy fats offer nourishment and a source of energy, but also have beneficial facts on LDL cholesterol that may lower your risk of cardiovascular disease. So, pick up a few nutritious avocados at the supermarket and discover the many ways you can enjoy their creamy texture, taste, and health benefits. You won’t regret it!
References:
- Harvard.edu. “One Avocado a Day for Heart Healthy Benefit”
- Hiya A Mahmassani, Esther E Avendano, Gowri Raman, Elizabeth J Johnson, Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis, The American Journal of Clinical Nutrition, Volume 107, Issue 4, April 2018, Pages 523536, https://doi.org/10.1093/ajcn/nqx078.
- Medical Daily. “Most Americans Don’t Get Enough Nutrients, But They Consume Over-The-Top Levels Of Fat And Sodium: Study”
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