Study Explains Why Avocado Helps A Healthy Diet

Study Explains Why Avocado Helps A Healthy Diet

avocadoHealth

Avocado lovers can rejoice because a new study found that this creamy fruit supports a healthy diet. Avocados benefit health since they provide healthy fats and can lower LDL cholesterol levels, protecting your heart health. Besides that, they can assist with weight loss or healthy weight maintenance. Furthermore, they offer many essential vitamins and minerals, such as potassium and Vitamin K. 

Unfortunately, many people fear fat in the modern world since doctors and corporations have spent decades demonizing it. In the 1980s and 1990s, the low-fat craze dominated the U.S., and sugary snacks filled grocery store shelves. 

People started to believe that eating fat caused weight gain, not realizing that we need healthy fats to survive. Doctors have since discovered that added sugars can lead to numerous health issues, such as diabetes and heart disease.

However, avocados can protect against heart problems since they have healthy monounsaturated fats that reduce inflammation. They also lower LDL (“bad”) cholesterol levels and blood pressure. Below, we’ll discuss a few studies explaining why a healthy diet should include avocados. 

Eating Two Avocados Per Week Can Reduce Heart Disease Risk

healthy diet

 New research found that eating two servings of avocados per week can lower cardiovascular disease (CVD) risk and improve heart health. Avocados contain the perfect combination of dietary fiber, vitamins, minerals, and healthy fats to support a healthy diet. 

 A March 2022 study in the Journal of the American Heart Association reported the findings. It marks the first study to determine an association between higher avocado intake and fewer cardiovascular events.

For the study, researchers followed 68,000 women and over 41,700 men for 30 years and recorded all health events. When the study began, the participants did not have coronary heart disease, cancer, or instances of stroke. 

Participants filled out questionnaires about their dietary habits every four years. One of these questions asked how much avocado they ate as part of a healthy diet. During the study period, researchers recorded a total of 14,274 CVD cases (9185 coronary heart disease events and 5290 strokes). 

Researchers made a surprising discovery about participants who consumed two servings of avocado per week. Those who ate half an avocado, or 1/2 cup of the fruit, had a 16% lower risk of cardiovascular disease. They also had a 21% reduction in coronary heart disease risk compared to participants who never or infrequently consumed avocados.

The research team recommended replacing half a serving/day of margarine, butter, eggs, yogurt, cheese, or processed meats with an equivalent amount of avocado. For example, if you eat buttered toast regularly, you can substitute this creamy fruit for butter to support a healthy diet. You can add them to salads, smoothies, sandwiches, and other nutritious recipes.

Based on the findings, this healthy substitution resulted in a 16-22% lower risk of cardiovascular disease events. 

A Healthy Diet Including Avocados Satisfies Hunger 

Foods with high fat and fiber content, like avocados, can keep you satiated long after eating. Since fat and fiber digest more slowly, they may help regulate your appetite and reduce calorie intake. 

One study found that eating a breakfast that contained an avocado increased satiety among overweight or obese people. Participants felt more satisfied after their meal than those who ate a breakfast with equal calories but less fiber and fat. So, including avocados in a healthy diet should help reduce hunger and keep you feeling fuller longer.

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Avocados May Promote Weight Loss 

Other studies reveal that people who consume more fruits and vegetables often weigh less. An extensive survey involving 18,000 adults investigated their dietary habits and calorie intake. The results showed that respondents who ate avocados tended to have more nutritious diets overall. They also had a reduced metabolic syndrome risk and a smaller waistline than those who didn’t eat avocados.

These findings don’t necessarily prove a correlation between avocados and improved health. However, they suggest that a balanced diet can include avocados. In fact, they may help promote weight maintenance when eaten regularly. 

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