Double up on the guac? Those avocados are good for your heart health – American Heart Association

The American Heart Association says avocados may help reduce your risk for cardiovascular disease, including lowering your cholesterol

DALLAS, July 26, 2022 Adding avocados to a healthy diet could reduce your risk of cardiovascular disease, including lowering your cholesterol, according to research published by the American Heart Association. Thats especially good news because the consumption of avocados in the U.S. has nearly tripled in the past two decades, up to nearly 2.6 billion pounds a year, according to the U.S. Department of Agriculture.

Avocados contain high amounts of fiber, potassium, magnesium, folate, vitamin C and vitamin K. The fruit is a known source of healthy, unsaturated fats and a great replacement for certain fat-containing foods like butter, cheese or processed meats.

A study recently published in the Journal of the American Heart Association found that:

A 2015 study published in the Journal of American Heart Associationfound that eating one avocado a dayas part of a moderate-fat diet resulted in lower "bad" LDL cholesterol.

Although avocados are not a total solution to improving heart health, research shows substantial benefits to adding them to your diet, said Mayra L. Estrella, Ph.D., M.P.H., a member of the American Heart Associations Council on Lifestyle and Cardiometabolic Health and an assistant professor in the Department of Epidemiology, Human Genetics, and Environmental Sciences at the University of Texas Health Science Center School of Public Health in Houston. However, everything in moderation because avocados are not calorie-free. A medium avocado averages about 240 calories and 24 grams of fat, according to the California Avocado Commission. Yet, they are a source of healthy fat that can be eaten in place of "bad" saturated fat in a typical diet. And of course, if youre eating them in guacamole or another types of dip, youll want to be careful not to indulge in too many chips, as well.

The research on avocados aligns with the American Heart Associations guidance to follow the Mediterranean diet a dietary pattern focused on fruits, vegetables, grains, beans, fish and other healthy foods and plant-based fats such as olive, canola, sesame and other non-tropical oils.

The American Heart Association website has a number of heart-healthy recipes using avocados.

Studies published in the American Heart Associations scientific journals are peer-reviewed. The statements and conclusions in each manuscript are solely those of the study authors and do not necessarily reflect the Associations policy or position. The Association makes no representation or guarantee as to their accuracy or reliability. The Association receives funding primarily from individuals; foundations and corporations (including pharmaceutical, device manufacturers and other companies) also make donations and fund specific Association programs and events. The Association has strict policies to prevent these relationships from influencing the science content. Revenues from pharmaceutical and biotech companies, device manufacturers and health insurance providers and the Associations overall financial information are availablehere.

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About the American Heart Association

The American Heart Association is a relentless force for a world of longer, healthier lives.We are dedicated to ensuring equitable health in all communities.Through collaboration with numerous organizations, and powered by millions of volunteers, we fund innovative research, advocate for the public's health and share lifesaving resources.The Dallas-based organization has been a leading source of health information for nearly a century.Connect with us onheart.org,Facebook,Twitteror by calling 1-800-AHA-USA1.

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For Media Inquiries and AHA/ASA Expert Perspective: 214-706-1173

Cathy Lewis: 214-706-1324, cathy.lewis@heart.org

For Public Inquiries: 1-800-AHA-USA1 (242-8721)

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Double up on the guac? Those avocados are good for your heart health - American Heart Association