October 4, 2022

Consuming avocados at least twice a week can lower the risk of heart disease

We suspect you need a reason beyond “it’s delicious” to add a little avocado to your breakfast this weekend, but just in case…

Consuming avocados at least twice a week may lower the risk of heart disease, a new study suggests.

The research, published in the Journal of the American Heart Association, found that changing certain fat-containing foods such as cheese, butter or bacon to the healthiest fat of a simple avocado is associated with a lower risk of cardiovascular disease.

It is thought that this is due to the high levels of fiber and their unsaturated fats.

The research team followed more than 68,780 women, aged 30 to 55, and more than 41,700 men, aged 40 to 75, for 30 years. All participants were cancer-free, coronary heart disease brain attack at the start of the study and lived in the United States.

The researchers documented 9,185 events of coronary heart disease and 5,290 strokes over more than 30 years of follow-up.

They assessed participants’ diets using food frequency questionnaires given at the beginning of the study and then every four years.

They calculated getting avocados from a questionnaire item asking about quantity consumed and frequency. One serving equals half an avocado.

The analysis found that, after examining a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two servings of avocados each week had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk. lower coronary heart disease. compared to those who have never or rarely eaten avocados.

From these data, the researchers suggested that replacing half a serving a day with margarine, butter, eggs, yogurt, cheese or processed meat like bacon, with the same amount of avocado, was associated with a 16 percent to 22 percent higher risk. low in cardiovascular disease.

Replacing half a serving a day of avocados with the equivalent amount of olive oil, nuts, and other vegetable oils showed no additional benefits.

It is important to note that simply adding avocado to everything may not bring many benefits. The study’s lead author, Dr Lorena Pacheco, of the Harvard TH Chan School of Public Health, said: “Our study provides further evidence that taking unsaturated fats of plant origin can improve the quality of the diet and is an important component in prevention of cardiovascular diseases ”.

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