Known as the “butter of the forest,” avocados contain various nutrients that support cardiovascular health. Here is a look at the changes in cardiovascular health that may occur when you regularly eat avocados.
◇Helps regulate blood sugar
A single avocado contains about 10 g of dietary fiber and 22 g of fat. About 15 g of its total fat content is monounsaturated fat. These components all slow digestion and absorption, preventing blood sugar from rising sharply. They also help control food intake by maintaining a feeling of fullness for longer. According to Journal of Diabetes Mellitus, a 6-year follow-up study of 6159 adults found that eating avocados reduced the risk of developing type 2 diabetes by 31% among people with prediabetes. The researchers analyzed that the monounsaturated fat, potassium and magnesium in avocados improve insulin sensitivity and help prevent the development of type 2 diabetes.
◇Improves cholesterol levels
Harvard Health Publishing said that phytosterols in avocados lower blood cholesterol levels. Phytosterols, a type of plant compound, are similar to cholesterol in their cellular structure and how they function, so they compete with cholesterol when absorbed by the digestive system. When the body digests phytosterols instead of cholesterol, some of the cholesterol is excreted as waste. In fact, a paper published in Journal of the American Heart Association reported that daily consumption of one avocado by overweight or obese participants lowered their LDL cholesterol levels by 13.5 mg/dL.
◇Replace saturated fat with avocados
Avocados are healthy foods, but they are high in calories, containing about 200–320 kcal per fruit. Teresa Fung, a professor of nutrition at Simmons University in the United States, said, “Adding avocados to your usual diet could lead to unwanted weight gain.” Avocados are best used as a substitute for foods containing saturated fat. The methods recommended by Teresa Fung include ▲spreading avocado on bread instead of butter ▲adding diced avocado to salads instead of bacon ▲using mashed avocado instead of mayonnaise dressing.
However, caution is needed if you are taking blood thinners. Avocados contain vitamin K, which helps blood clot, so they may interfere with blood thinners such as warfarin. People with a latex allergy may be at risk of experiencing an allergic reaction after eating avocados. The American College of Allergy, Asthma & Immunology said that foods such as avocados, bananas and kiwis share certain proteins with latex that trigger allergic reactions. If you are taking medication or have allergies, you should consult a doctor to determine whether you can safely eat avocados and confirm a safe amount to consume.
◇Helps regulate blood sugar
A single avocado contains about 10 g of dietary fiber and 22 g of fat. About 15 g of its total fat content is monounsaturated fat. These components all slow digestion and absorption, preventing blood sugar from rising sharply. They also help control food intake by maintaining a feeling of fullness for longer. According to Journal of Diabetes Mellitus, a 6-year follow-up study of 6159 adults found that eating avocados reduced the risk of developing type 2 diabetes by 31% among people with prediabetes. The researchers analyzed that the monounsaturated fat, potassium and magnesium in avocados improve insulin sensitivity and help prevent the development of type 2 diabetes.
◇Improves cholesterol levels
Harvard Health Publishing said that phytosterols in avocados lower blood cholesterol levels. Phytosterols, a type of plant compound, are similar to cholesterol in their cellular structure and how they function, so they compete with cholesterol when absorbed by the digestive system. When the body digests phytosterols instead of cholesterol, some of the cholesterol is excreted as waste. In fact, a paper published in Journal of the American Heart Association reported that daily consumption of one avocado by overweight or obese participants lowered their LDL cholesterol levels by 13.5 mg/dL.
◇Replace saturated fat with avocados
Avocados are healthy foods, but they are high in calories, containing about 200–320 kcal per fruit. Teresa Fung, a professor of nutrition at Simmons University in the United States, said, “Adding avocados to your usual diet could lead to unwanted weight gain.” Avocados are best used as a substitute for foods containing saturated fat. The methods recommended by Teresa Fung include ▲spreading avocado on bread instead of butter ▲adding diced avocado to salads instead of bacon ▲using mashed avocado instead of mayonnaise dressing.
However, caution is needed if you are taking blood thinners. Avocados contain vitamin K, which helps blood clot, so they may interfere with blood thinners such as warfarin. People with a latex allergy may be at risk of experiencing an allergic reaction after eating avocados. The American College of Allergy, Asthma & Immunology said that foods such as avocados, bananas and kiwis share certain proteins with latex that trigger allergic reactions. If you are taking medication or have allergies, you should consult a doctor to determine whether you can safely eat avocados and confirm a safe amount to consume.