4. Eating an avocado every day can help reduce risk of cardiovascular disease
According to a study, consuming 2 or more helpings of avocado every week is linked to a reduction in cardiovascular disease risk, and replacing avocado for certain fat-containing foods such as processed meats, cheese, or butter is linked to a reduced risk of cardiovascular disease events.1✅ JOURNAL REFERENCE
DOI: 10.1161/JAHA.121.024014
Avocados contain unsaturated fats, particularly healthy monounsaturated fats, dietary fiber, and other beneficial components that have been linked to improved cardiovascular health.
Over 41,700 men between the ages of 40 and 75 years who had participated in the Health Professionals Follow-up Study and over 68,780 women between the ages of 30 and 55 years who had participated in the Nurses’ Health Study were followed for 30 years.
All individuals were free of stroke, coronary heart disease, and cancer at the beginning of the study. 5,290 strokes and 9,185 coronary heart disease events were reported in the follow-up period of 30 years.
The diets of the participants were evaluated by making use of food frequency questionnaires provided at the start of the study and then every 4 years. Consumption of avocado was calculated from a questionnaire item that inquired about the frequency and amount consumed. One serving equaled half an avocado or half a cup of avocado.
The analysis revealed:
• After overall diet and various cardiovascular risk factors were considered, individuals consuming a minimum of 2 helpings of avocado weekly had a 16% reduction in cardiovascular disease risk and a 21% reduction in coronary heart disease risk, when compared with individuals never or rarely consuming avocados.
• Statistical modeling determined that substituting half a daily portion of margarine, yogurt, cheese, butter, egg, or processed meats with the equal avocado amount was linked to a 16% to 22% reduction in risk of cardiovascular disease events.
• The replacement of half a daily helping of avocado with the equal amount of nuts, olive oil, as well as other plant oils resulted in no additional benefit.
• No associations were reported with regards to the amount of avocado consumed and stroke risk.
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