Avocados are fruits containing fats, fiber, and micronutrients. Half a Hass avocado (the most commonly eaten variety in the United States) provides up to 20% of the daily recommended fiber, 10% of potassium, 5% of magnesium, and 15% of folate. Previous studies show that eating avocado lowers risk factors for cardiovascular disease (CVD).  Researchers have now looked beyond risk factors to avocado impact on health outcomes, such as heart attack and stroke.

Eating more avocado more often helps

In a recent U.S. study, researchers studied health and diet over an average of 12-14 years and up to 30 years in over 41,000 men and 68,000 women who did not have heart disease, stroke and cancer at study start.  They found that eating at least 2 servings of avocado per week was linked to lower risk of cardiovascular disease and coronary heart disease, and reduced heart attack risk by 21%. Compared with people who did not eat avocados, those who ate at least 2 servings of avocado a week had a 16% lower risk of CVD. Eating just half a serving more of avocado per day lowered risk. 

Eating avocado instead of less healthy foods helps even more

Researchers also found that replacing half a serving a day of margarine, butter, egg, yogurt, cheese, or processed meats with avocado was associated with a 16% to 22% lower risk of CVD.  In this large study of U.S. men and women, higher intake of avocados was linked to much lower risk of CVD and coronary heart disease (but not stroke). These findings support the existing evidence that plant‐based healthy fats improve diet quality and help prevent CVD.

New study looking at avocados and diabetes

Other studies have shown that substituting carbohydrates with avocado improves glycemic profiles in overweight/obese adults with high fasting blood glucose. However, increasing avocado consumption to improve glycemic control has not been investigated. To fill this research gap, Sansum Diabetes Research Institute has launched a study (NCT05293340) to see if increasing avocado consumption by providing free avocado vouchers improves glycemic control (as measured by continuous glucose monitors) among Hispanic/Latino adults with or at risk of type 2 diabetes.

Source: https://bit.ly/3uRinvk

Photo by Bethany Randall on Unsplash