Reviewed by nutritionist Karen Ansel, MS, RDN
Recipe photo: Morgan Hunt Glaze. EATHELL design.
Key points
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According to a cardiologist, avocados are the best fruits for heart health.
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Avocados are rich in healthy fats, fiber, vitamins, minerals and antioxidants.
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Studies have found that they can help lower cholesterol and blood pressure.
Heart disease is the cause of death # 1 in the United States. And millions of Americans take medicines to lower cholesterol and blood pressure to reduce their risk. But what if we tell you that there are certain foods that turned out to protect against heart disease? Like fruit! Of course, there are many choices. So, we asked cardiologist Sarah Alexander, doctor of medicine, Facc, to share his favorite fruit for the health of the heart. Her answer? Avocado (yes, they are actually fruits!).
That is why it is such a big fan, plus delicious ways to add more of these healthy fruits to dishes, snacks and even desserts.
How avocado can improve heart health
They are rich in healthy nutrients
Avocados contain vitamins, minerals and antioxidants that maintain heart health. One excellent, says Alexander, is potassium. “Potassium helps lower blood pressure by reducing the effects of sodium,” she says. Consider potassium and sodium such as Seesaw, where potassium works to balance the effects of sodium to increase blood pressure. With nearly 500 milligrams of potassium per half avocado, they are proud of even more banana potassium.
That’s not all. Avocado is also packed with antioxidants such as carotenoids and vitamin E, which help protect blood vessels, the lower harmful LDL cholesterol and promote overall vascular health.
They are loaded with useful fat
Avocados are rich in cardiac polyunsaturated and monounsaturated fats. Studies have shown that these fats can help with LDL cholesterol’s low levels of cholesterol. These fats are so useful that dietary instructions for Americans specifically recommend prioritizing over saturated fat as much as possible.
Several studies confirm a link between avocado and a lower LDL and better heart health. For example, a meta-analysis of seven studies found that avocado has a lower total and LDL cholesterol than non-Avocado. Additional studies have associated the consumption of avocado with less heart disease in general. For example, one study found that people who ate at least two servings a week were 16% less likely to develop cardiovascular disease and 21% less likely to have coronary heart disease than those who did not eat avocado. The study also found that the replacement of only half a serving of oil or margarine with avocado is associated with 16% to 22% lower risk of cardiovascular disease.
They are a surprising source of fiber
Avocado is packed with fiber, a nutrient from which most of us do not consume enough. In fact, half avocado provides nearly 7 grams of fiber. This is a quarter of the 28-grade daily value! About half of this is a soluble cholesterol fiber. This useful fiber connects to the building blocks of cholesterol in the intestine and throws them out of your body like a broom, naturally lowering cholesterol. If this was not enough, research found that fibers also play a role to reduce blood pressure.
Contain vegetable sterols lowering cholesterol
Have you ever noticed how margarine baths are often plastered with healthy logos or claims? The reason is that many of these products contain cholesterol -lowering compounds called vegetable sterols. Well, and avocado! In fact, avocados are proud of more vegetable sterols than most other fruits. “Vegetable sterols can lower cholesterol by preventing cholesterol absorption, and a lower cholesterol can reduce the risk of developing cardiovascular disease,” says Alexander. They work by acting as shields, helping to block cholesterol absorption in the intestine. They are so effective that they have shown that they lower LDL cholesterol by approximately 10%.
Tips to enjoy avocado
Here are some fresh ideas to enjoy avocado in dishes, snacks, drinks or even sweet treats:
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Try a new Avocado toast twist: Who doesn’t like avocado toast? For a new rotation of this favorite of the heart, try our toast with white beans and avocado. Or for an alternative packaged with protein, supplement it with Jammy Eggs.
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Convert them to downturns: Guacamole is one of Alexander’s favorite. Plus, it’s one of the easiest preparation downturns. Chipotle fans will like our almost Guacamole on Chipotle. A thirst for something different? Beat our ultra-cream avocado-sour milk and enjoy sliced fresh vegetables for dipping.
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Swap them for Mayo: Give your chicken or tuna salad a creamy, healthy transformation by changing avocado for all or part of your recipe mayo. In this chicken salad of avocado it is a delicious creamy. Or mix it to use mayo or cheese in sandwiches.
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Mix them in smoothies or soups: Add fresh or frozen avocado pieces to smoothies or soups for a rich, creamy texture. Need ideas? Try our really green puree or this creamy cucumber soup soaked in avocado.
Bottom line
Avocado is a fruit # 1 for the health of the heart, according to a cardiologist. These nutritional fruits are full of jam with a wealth of healthy nutrients. They are loaded with unsaturated fats, fiber, vitamins, minerals, antioxidants and vegetable sterols that maintain heart health. Thanks to their soft taste and a rich and creamy texture, avocados are delicious in downturns, sandwiches, smoothies, soups, shakes and even desserts. So, give your heart the love that deserves, and dig today!
Read the original article about Eathell