Tuesday, November 29, 2022

Just one avocado a week significantly reduces the risk of heart disease

DALLAS, Texas ( — Eating one avocado a week can make a significant difference in your heart health, a new study finds. Researchers found that at least two servings of Trendy Fruit Weekly cut the risk of cardiovascular disease.

Specifically, substituting avocado for certain fat-rich foods — such as cheese, butter, or processed meats like bacon — there was a link to a double-digit drop in a person’s risk for heart problems.

What Makes Avocado a Healthy Choice?

Avocados contain dietary fiber, unsaturated fats — specifically monounsaturated “healthy” fats — and other components that have links with cardiovascular health. Clinical trials have previously found that avocados have a “positive” effect on cardiovascular risk factors, including high cholesterol. 30 sec 0 sec volume 0%

Researchers say the new study is the first to support a positive association between higher avocado consumption and fewer cardiovascular events, such as coronary heart disease.

Study lead author Dr. Lorena Pacheco, from the Harvard T.H. Chan School of Public Health, said: “Our study provides further evidence that consuming plant-derived unsaturated fats can improve dietary quality and prevent cardiovascular disease. an important component.” release.

These are particularly noteworthy findings because avocado consumption in the U.S. has increased rapidly over the past 20 years, according to data from the U.S. Department of Agriculture.

Fifth reduction in heart disease risk

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

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The researchers documented 9,185 coronary heart disease events and 5,290 strokes during more than three decades of follow-up. They assessed the participants’ diets using a food frequency questionnaire given at the start of the study and then every four years. That survey specifically included questions asking people about their avocado consumption.

For the purpose of this study, researchers considered half an avocado to be one serving. However, the US Food and Drug Administration notes that one serving is equal to one-third of a medium-sized avocado (50 grams).

The analysis found that, after considering 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 of coronary heart disease. The percentage was low risk. compared to those who never or rarely ate avocados.

Based on statistical modeling, replacing half a serving of margarine, butter, egg, yogurt, cheese, or processed meats with an equal amount of avocado was associated with a 16 to 22 percent lower risk of suffering from heart disease events.

Consuming half of an avocado a day with equal amounts of olive oil, nuts, and other plant oils showed no additional benefits. The researchers also didn’t find a significant link between stroke risk and avocado consumption.

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More support for the Mediterranean diet?

Based on these findings, Pacheco recommends that people “replace certain spreads and foods high in saturated fat, such as cheese and processed meats, with avocado. Some physicians and other health care practitioners such as registered dietitians visit patients.” But can, especially since avocado is a well-accepted food.”

The study aligns with the American Heart Association’s guidance for following a Mediterranean diet — based on fruits, vegetables, grains, beans, fish, and other healthy foods and on plant-based fats like olives, canola, sesame, and non-fats. Concentrated dietary pattern. tropical oil.

Professor Cheryl Anderson, chair of the American Heart Association’s Council on Epidemiology, says, “These findings are important because a healthy dietary pattern is a cornerstone for heart health; however, it is difficult for many Americans to achieve and follow healthy eating patterns.” It is possible.” and prevention.

“We desperately need strategies to improve the intake of AHA-recommended healthy diets — such as the Mediterranean diet — which are rich in vegetables and fruits,” says Anderson.

“While no single food is the solution to eating a healthy diet regularly, this study is proof that avocado has potential health benefits. It is promising because it is a food that is consumed by many Americans at home and in restaurants. Popular, accessible, desirable and easy to go food.

The study is published in Journal of the American Heart Association,

Stephen Beach, writer for Southwest News Service, contributed to this report.

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