Two servings of avocado a week to reduce the risk of heart disease

A new study reveals that two servings of avocado per week can reduce cardiovascular risk. Researchers examined the relationship between avocado consumption and cardiovascular events.
They found that eating two or more servings of avocado per week was linked to a 16% reduction in cardiovascular events over a 30-year period. One serving is half an avocado, or 80 grams (g).

The researchers conclude that replacing certain fat-containing foods with avocado could reduce the risk of cardiovascular disease. They note, however, that replacing vegetable oils with avocado is linked to a 45% increase in the risk of stroke.

Cardiovascular disease (CVD) is the leading cause of death worldwide. However, it is possible to prevent it through lifestyle factors, such as diet.

Already limiting the portion of calories from saturated fatty acids (SFAs) to 5-6% and replacing SFAs and trans fatty acids with monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids to improve heart health . Avocados are high in MUFAs and polyunsaturated fats. Studies have found that eating them regularly reduces triglycerides, low-density lipoprotein (LDL) cholesterol, and total cholesterol. Most studies on avocado consumption have focused on cardiovascular risk factors. Studies investigating the link between avocado consumption and cardiovascular events could improve understanding of the health benefits of this fruit.

Recently, researchers have studied the link between avocado consumption and cardiovascular events. They found that higher consumption of avocados was linked to a lower risk of CVD and coronary heart disease (CD). The results of this study are significant and reinforce previous findings of the association between avocados and lower risk of cardiovascular disease as well as reduced cardiac outcomes such as fatal and non-fatal myocardial infarction. Point to note: consumption of avocados did not reduce the risk of stroke in the study. Another point to note: avocado is not a substitute for healthy dietary fats such as olive oils, nuts and other vegetable oils. The study was published in the Journal of the American Heart Association (JAHA).

Data analysis

For the study, the researchers used data from the Health Professionals Follow-up Study (HPFS) and the Nurses’ Health Studies (NHS). Both of these studies are ongoing and started in 1986 and 1976 to examine the effects of health and lifestyle on the incidence of serious illness in male and female healthcare professionals. For the current study, the researchers included 62,225 women and 41,701 men who had no history of heart disease, stroke or cancer.

The researchers reviewed their medical records to determine the incidence of myocardial infarction and stroke, dietary surveys conducted every four years, and risk factors such as high blood pressure. and type 2 diabetes from self-reports and medical diagnoses. Participants were followed for 30 years. At the end of the study period, the researchers found 14,274 incident cases of CVD, including 9,185 coronary heart disease and 5,290 strokes.

Researchers noted that men and women who consumed more avocados tended to have higher total energy intake and a healthier diet that included more fruits, vegetables, whole grains, nuts, and dairy products. such as yogurt and cheese. After adjusting for key diet and lifestyle factors, researchers found that eating two or more servings of avocado per week was linked to a 16% decrease in CVD risk and a 21% decrease in risk of coronary artery disease compared to people who did not eat avocado.

They also found that replacing half a serving a day of mayonnaise, margarine, butter, egg, yogurt, cheese, or processed meat with the same amount of avocado was linked to a reduction in 19-31% risk of coronary heart disease. They reported no significant association between stroke risk and avocado consumption. However, they noted that replacing half a serving a day of vegetable oils with an equivalent amount of avocado was linked to a 45% increase in stroke risk.

Nutrient-dense foods

Avocados are a nutrient-dense food with favorable dietary compounds, including monounsaturated and polyunsaturated fats (healthy fats), vitamins, minerals, soluble fiber, plant proteins, phytosterols and polyphenols. There are potential biological mechanisms by which avocados provide cardioprotective benefits. The main monounsaturated fatty acid found in avocados is oleic acid, a healthy fat, and is suggested to help reduce high blood pressure, inflammation, and insulin sensitivity.

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Additionally, they contain plant sterols that may have favorable effects on lipid profiles. Also, the soluble fiber intake in avocados can also lead to a better lipid profile, which means lower ‘bad cholesterol’ levels. They are also a source of vegetable protein. Collectively, it is very likely that this “set” of heart-healthy compounds explains the results obtained. The researchers concluded that replacing certain fat-containing foods with avocado could reduce the risk of CVD.


Avocado Consumption and Risk of Cardiovascular Disease in US Adults

Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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