A new study shows 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 over a 30-year period was associated with a 16% reduction in cardiovascular events. A serving is half an avocado, or 80 grams (g).
The researchers conclude that replacing certain fatty foods with avocado could reduce the risk of cardiovascular disease. However, they find that replacing vegetable oils with avocado is associated with a 45% increase in stroke risk.
Cardiovascular diseases (CVD) are the leading cause of death worldwide. However, it is possible to prevent this through lifestyle factors such as diet.
Limiting saturated fat (SFA) calories to as little as 5-6% and replacing SFAs and trans fats with monounsaturated fats (MUFAs) and polyunsaturated fats to improve heart health. Avocados are high in MUFAs and polyunsaturated fats. Studies have shown that regular consumption of them lowers triglycerides, low-density lipoprotein (LDL) cholesterol and total cholesterol. Most studies on avocado consumption have focused on cardiovascular risk factors. Studies examining the link between avocado consumption and cardiovascular events could improve understanding of the health benefits of this fruit.
Recently, researchers have examined the link between avocado consumption and cardiovascular events. They found that higher avocado consumption was associated with a lower risk of CVD and coronary artery disease (CD). The results of this study are significant and reinforce previous findings on the association between avocados and a lower risk of cardiovascular disease and reduced cardiac outcomes such as fatal and non-fatal myocardial infarction. Note: Eating avocados did not reduce stroke risk in the study. Another note: avocado is not a substitute for healthy dietary fats like olive oils, nuts, and other vegetable oils. The study was published in the Journal of the American Heart Association (JAHA).
For the study, researchers used data from the Health Professionals Follow-up Study (HPFS) and Nurses’ Health Studies (NHS). Both studies are ongoing and began in 1986 and 1976 to examine the effects of health and lifestyle on the incidence of serious illness in male and female health professionals. For the current study, researchers included 62,225 women and 41,701 men who had no history of heart disease, stroke, or cancer.
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. The participants were followed for 30 years. At the end of the study period, the researchers found 14,274 cases of cardiovascular disease, including 9,185 coronary heart disease and 5,290 strokes.
Researchers found that men and women who ate more avocados tended to have higher total energy intake and healthier diets that included more fruits, vegetables, whole grains, nuts, and dairy products like yogurt and cheese. After accounting for important dietary and lifestyle factors, the researchers found that eating two or more servings of avocado per week was associated with a 16% lower risk of CVD and a 21% lower risk of coronary artery disease compared to people who didn’t eat an avocado ate, was connected .
They also found that replacing half a serving of mayonnaise, margarine, butter, egg, yogurt, cheese or processed meat per day with the same amount of avocado was associated with a 19-31% reduction in the risk of coronary artery disease. They reported no significant association between stroke risk and avocado consumption. However, they found that replacing half a serving of vegetable oils per day with an equivalent amount of avocado was associated with a 45% increase in stroke risk.
Avocados are a nutrient-dense food with beneficial 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 said to help reduce high blood pressure, inflammation, and insulin sensitivity.
They also contain plant sterols, which can have a beneficial effect on lipid profiles. Also, the soluble fiber intake in avocados can lead to a better lipid profile, which results in lower “bad cholesterol.” They are also a source of plant-based protein. Overall, it is very likely that this “set” of heart-healthy compounds explains the results obtained. The researchers concluded that replacing certain fatty foods with avocado could reduce the risk of cardiovascular disease.
Avocado consumption and risk of cardiovascular disease among US adults
Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Count, Size, and Subclasses in Overweight and Obese Adults: A Randomized Controlled Trial
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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