A study published in March 2022 in the Journal of the American Heart Association examined the relationship between avocado consumption and the long-term risk of cardiovascular diseases. It appears that eating avocado twice a week can have significant benefits for heart health.
The findings serve as another example of why avocado is one of the healthiest superfoods in the world. You should eat avocado twice a week for the health of your heart, brain, skin, digestion, and more!
Study Results: Avocado Twice a Week Protects the Heart
A study from March 2022 that included over 110,000 participants examined the potential relationship between avocado consumption and the long-term risk of heart disease. All participants in the study did not have cancer, coronary artery disease, or stroke at the initial time, and their diets were assessed every four years.
After 30 years of follow-up, researchers found that those with a higher intake of avocado (eating it twice a week) had a 16% lower risk of cardiovascular diseases and a 21% lower risk of coronary artery disease.
These data suggest that replacing half a serving per day of unhealthy fats, including margarine, butter, cheese, and processed meats, with avocado can significantly reduce the risk of developing heart disease in the future.
Other Benefits of Avocado
Avocado is a nutrient-rich fruit that contains healthy fats, phytonutrients, fiber, potassium, magnesium, and folic acid.
It is an excellent source of oleic acid, an omega-9 fatty acid that has been shown to be beneficial for heart health by reducing blood pressure and lowering cholesterol. Many of the benefits of avocado come from this monounsaturated fatty acid.
In addition to being beneficial for heart health, regular consumption of this super fruit has the following benefits:
reduces the risk of metabolic syndrome
protects against insulin resistance and diabetes
supports eye, skin, and hair health
promotes weight loss
supports healthy digestion
boosts mood
alleviates arthritis symptoms
fights the growth of cancer cells
How to Add to Your Diet
The good news about avocado, which reduces the risk of heart disease and other major health issues, is its taste and versatility. It can be added to smoothies, salads, sauces, and more. You can even make avocado ice cream or chocolate mousse.
Make sure the fruit is soft before cutting it, and then remove the pit. It can be diced and added to salads, mashed as a topping for wraps or burgers, or used to make sauces like guacamole.
In smoothies, avocado serves as a creamy ingredient that provides healthy fats while improving texture.
Want some easy and healthy recipes with avocado to get started? Try these:
Grilled Avocado Cheese
Bison Burger with Avocado
Avocado Salad Wrap
Chocolate Mousse with Avocado
Conclusion
A study from March 2022 published in the Journal of the American Heart Association examined the potential relationship between avocado consumption and the long-term risk of heart disease.
The study included over 110,000 participants who did not have cancer, coronary artery disease, or stroke at the initial time.
After 30 years of follow-up, researchers found that those with a higher intake of avocado (eating it twice a week) had a 16% lower risk of cardiovascular diseases and a 21% lower risk of coronary artery disease.
