Avocados are famed for their rich and creamy flavour, but their true superpower is their impressive nutritional profile. With their unique combination of healthy fats, potassium, and fibre, they are a powerful and delicious way to make your heart sing.
Don’t take just our word for it …
Scientists have delved into data from 110,000 people over a 30-year period and found that enjoying avocados as part of your regular routine is a seriously smart move for your heart.
This 2022 study published in the Journal of the American Heart Association suggests that having at least two servings of avocado a week could lead to a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. What’s more, it seems choosing avocado as an alternative to animal products (like margarine, butter, egg, yogurt, cheese or bacon) could lead to a 22% lower risk of cardiovascular trauma such as heart failure, heart attacks or strokes.
Why our hearts love avocados
Rich in monounsaturated fats
Avocados are predominantly made up of monounsaturated fats, most notably oleic acid, which is the same beneficial fat found in olive oil. These healthy fats are associated with lower LDL (bad) cholesterol, increased HDL (good) cholesterol, and reduced inflammation in the cardiovascular system.
Packed with potassium
While bananas are typically renowned for their potassium powers, it’s actually the avocado that reigns supreme. Half an avocado can contain almost 500 mg of potassium, which is much more than in a banana.
Potassium is important as it helps counteract the effects of sodium, which is a major contributor to high blood pressure. On top of helping balance sodium levels and regulating blood pressure, it’s also linked to improved muscle function and hydration levels.
Naturally cholesterol-free
Not only are avocados are naturally free of dietary cholesterol, they actually contain plant sterols like beta-sitosterol, which can help block cholesterol absorption in the gut.
So adding avocados to your diet may help take dangerous cholesterol levels down a notch – researchers have found that those who regularly eat avocados are likely to have lower levels of LDL cholesterol, which is the bad cholesterol.
High in fibre
Firing up your fibre reserves is easy when you have avocados on your plate. Supporting cholesterol and blood pressure control, avocados are high in soluble fibre, which binds to cholesterol in the gut, helps reduce cholesterol absorption and improves blood sugar control.
How to hype-up your heart health with avocado power
Spread on toast instead of butter
Add to smoothies for creaminess
Use as a base for salad dressings
Mix into grain bowls or salads
Substitute for mayo in sandwiches
Ready to make your heart sing?
Grab a subscription with The Avo Tree and you can enjoy fresh, nutrient-packed avocados sustainably packed and delivered fresh to your door.
References
Lorena S. Pacheco, Yanping Li et al. “Avocado Consumption and Risk of Cardiovascular Disease in US Adults” Journal of the American Heart Association vol 11 number 7. https://doi.org/10.1161/JAHA.121.024014
Peou, Sokunthea et al. “Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis” Journal of Clinical Lipidology, Volume 10, Issue 1, 161 – 171. https://www.lipidjournal.com/article/S1933-2874(15)00427-4/fulltext
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