It’s long been known that the Mediterranean diet, fiber, a modest amount of wine preferably red, and exercise can help to reduce the risk of a heart attack. There are many actions we can take to insure a healthy heart. After all Cardiovascular disease is the leading killer worldwide. 18 million people die every year according to the World Health Organization (WHO), and in the US alone the quote from the CDC is that heart disease takes a life every 36 seconds. Research now has suggested another helpful dietary consideration for us. Recent study strongly shows that both men and women eating avocados, will have a heart disease reduction of up to 21%
This study published in the Journal of the American Heart Association (JAHA) revealed that eating two servings of avocados makes the difference. A serving of an avocado is defined as half an avocado or half a cup of avocado roughly 80 grams. This amount was used in this Harvard School of Public Health study. American Heart Association (AHA) publishes suggestions as to a heart healthy diet. Perhaps now they wanted to add to the famous Mediterranean diet that’s rich in vegetables and fruits -avocados? Don’t forget the olive oil.
The study was formidable. It followed over 108,000 people, including 68,000 women. Government studies have used data from the healthcare profession, famously called the Nurses Health Study and the Health Professionals Follow Up Study. These offer ongoing data from decades. Participants completed a dietary questionnaire every 4 years for 30 years. Be sure, before starting, all were screened to make sure they did not have cancer, stroke, or any signs of heart disease.
Findings
Consuming two servings a week (serving -avocado a quarter a cup ) instead of the eggs, yogurt cheese, butter, processed meats, and bacon actually lowered the risk of heart attacks by 16 to 22%. However incidence of stroke were not decreased. Important point is that you’re swapping out offenders for avocado in your diet. Interestingly noted, if instead of pricy avocado an equivalent of olive oil or any other plants or even nuts was eaten – the same findings were noted.
Considerations
Can’t get good avocados or they’re too expensive think walnuts or almonds substitute. It is very easy to spread any sandwich, especially ones with high cholesterol with some avocado instead of butter or margarine or processed meat or cheese. Avocados are particularly rich in polyunsaturated fat and fiber and also contain monounsaturated fat. The same is also found in olives, olive oil, almonds and a variety of seeds such as flax and pumpkin. There are other things with lower price points than avocado such as beans, chickpeas, lentils, and quinoa which are enjoying popularity in salads.
Avocados had the lowest levels of pesticides among the 46 foods recently tested, followed by sweet corn, pineapple, onions and papaya. Issued yearly since 2004, the EWG report uses US Department of Agriculture (USDA) test data to rank 46 foods that are the most and least contaminated with pesticide residues. The USDA staffers prepare the food as consumers would — washing, peeling or scrubbing — before testing each item.
You are thinking avocados have fat, but our body does need some fats, so it is not totally wrong to have some sources of mono & polyunsaturated fats. These are and can be healthy choices. It’s the saturated fats and trans fats that raise LDL or commonly referred to as the ‘bad cholesterol. Recall saturated fats are found in butter eggs, coconut, palm oil, and of course fatty cuts of pork and beef cuts and don’t forget the skin on chicken. Please don’t think if you burn the skin of the chicken on the grill and eat that it’s OK. Proteins that are burnt black are carcinogenic. Carbohydrate that is charred, think bread, acts as charcoal and can absorb toxins in the gut.
Use the above information to help your heart and that of your loved ones. Spread the word and avocado!
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