Avocado and Heart health - Health Chef Julia Chebotar

Eating Avocado May Reduce Heart Disease, Study Finds

April 16, 2022

Your body needs fat for different reasons. It boosts energy to your body, helps with hormone production, and protects your organs and vessels, especially your heart. But not any kind of fat! The goal is to consume healthy types of fats. These are generally found in plant-based oils, walnuts, almonds, olives, and grains like lentils. Nevertheless, there is a tasty, nutrient-rich ingredient that provides a high intake of healthy fats; avocado. 

Prevent heart diseases 

While avocados are trendy because of their smoothness and flavor, this fruit is a rich source of unsaturated fats and fiber. That means it provides organic and easy-to-absorb fats to our diet, the opposite of saturated fats, mainly found in animal foods.

Unsaturated fats help improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and enhance the elasticity of your muscles. That’s why it’s so beneficial for cardiovascular health.

A 2022 study in the Journal of the American Heart Association concludes that eating at least two servings of avocado a week reduces the risk of having a heart attack by 21% compared to avoiding or rarely eating avocados.

Avocado as a healthy choice 

However, the same study also indicates that even though avocados are related to health improvement in both men and women, the real benefit occurs when eaten in place of butter, cheese, eggs, or processed meats.

Avocados and other fatty foods such as salmon, seeds, and plant-based oils, work best when we use them to replace unhealthy ingredients. 

Consuming half a serving of avocado (¼ cup) a day instead of the same amount of eggs, yogurt, cheese, margarine, butter, or processed meats lowers the risk of heart attacks by 16% to 22%

Mix and have fun! 

Now that you know avocados protect and nourish your heart, it’s time to integrate them into your routine. You may have your own guacamole recipe or have tried it spread on a toast for breakfast.

But have you had avocados for dessert? 

This fruit blends perfectly in both savory and sweet dishes. Try something new and have fun with my avocado brownies recipe!

Check out my Instagram for fun, easy cooking ideas you can make at home.

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