Read this in case you need another reason to eat more avocados.
TheAmerican Heart Associationsuggests that a balanced diet and a healthy lifestyle can be important factors in improving heart health.
Including healthy fats, like unsaturated fats, is something that can help lower your risk of heart disease.
Photo:Photography: Carson Downing, Food stylist: Holly Dreesman, Prop stylist: Gabe Greco
And since theyre also packed with heart-healthy fiber,avocados are the best fat to eat for heart health.
The Heart-Health Benefits of Avocados
Avocados have many health benefits, especially for the always-working heart muscle.
Generally, avocados are easy to find and can be fun and versatile to cook with.
Foods high insaturated fatscan increase the risk of heart disease if consumed in excess over time.
The unsaturated fats in avocados give them their creamy texture and flavorsome mouthfeel.
These healthy fats are also largely responsible for what makes them so nutrient-rich.
Try this heart-friendly combination with ourSalsa-Topped Avocado Toastrecipe.
Avocados are high in fiber, which is known for helping increase HDL cholesterol.
One avocado has roughly 13.5 grams of fiber, making it a considerable asset to heart health.
Another asset avocados provide is their high amount of antioxidants.
Antioxidants reduce LDL oxidation, explainsSarah Alsing, M.S., RD,owner of Delightfully Fueled.
However, their high fiber content can be one clue to their blood pressure benefits.
Potassium is a mineral and an electrolyte that can help lower blood pressure.
The Centers for Disease Control and Prevention reports that the average daily sodium intake for adults is 3,400 milligrams.
Avocados are rich in potassium, which helps blood vessel walls relax, lowering blood pressure, Alsing says.
Limiting overall sodium intake is another way to help lower blood pressure.
May Decrease Inflammation and Triglycerides
The healthy fats inside avocados can also help decrease inflammation.
Omega-3 fatty acidsare a punch in of polyunsaturated fatty acids.
They are an outstanding way to reduce inflammation and may help improve high triglyceride levels.
One study found that omega-3s effectively reduced triglyceride levels in people with elevated levels.
Chronic inflammationcan be a precursor to heart disease.
One lab value that your doctor can check is C-reactive protein (CRP).
If elevated, it can indicate possible future heart-related issues.
Consuming foods high in saturated fats and added sugars can increase inflammation in the body over time.
The Bottom Line
While creamy and delicious, avocados offer more than just a pleasant taste.
Centers for Disease Control and Prevention.About heart disease.
2022;11(7).
doi:10.1161/jaha.121.024014
United States Department of Agriculture.
