eating avocado reduces risk of cardiovascular disease

One of the oddest looking fruits, avocados are unique and delicious. According to a huge, new study published in the Journal of the American Heart Association, they are also really good for your heart.

Cardiovascular disease kills more people in the world than any other disease: a fact that is particularly disturbing since CVD can largely be prevented by a healthy diet and lifestyle.  The American Heart Association/American College of Cardiology recommends that, for the prevention of CVD, saturated fats and transfats be replaced by plant-based monounsaturated and polyunsaturated fats.

One tasty way to do that, it turns out, is to eat avocados. Avocados are rich in heart healthy nutrients, including fiber, magnesium, potassium, phytosterols, polyphenol flavonoids and those valuable monounsaturated and polyunsaturated fats.

So, what happens when you eat more of them? Your cardiovascular system gets healthier.

This just published study followed 110,487 healthy men and women for 30 years and tracked diet and incidence of CVD. It discovered that people who ate one or more avocados a week had a 16% lower risk of CVD and a 21% lower risk of coronary heart disease. Coronary heart disease refers to the narrowing of the small blood vessels that supply blood and oxygen to the heart, which can lead to angina or heart attack. Cardiovascular disease refers broadly to all the diseases of the heart and cardiovascular system.

Putting aside just half a serving a day of margarine, butter, egg, yogurt, cheese, or processed meats and replacing it with a quarter of an avocado was associated with a 16%-22% lower risk of CVD. Substituting avocado for butter reduced the risk of CVD by 22%. Eating avocado instead of egg reduced the risk by 18%. For cheese the reductions was 13%.

For coronary heart disease, replacing half a serving a day of the same group of foods with avocado reduced the risk by 19%-31%.

Interestingly, replacing other healthy plant sources of fats, like olive oil, nuts and other plant oils, with avocado did not seem to make a significant difference for CVD prevention, supporting, once again, the recommendation to replace saturated animal fats with unsaturated plant fats.


J Am Heart Assoc. 2022;11:e024014


For the latest research to keep you and your family healthy, get The Natural Path delivered to your inbox each month for only $29.99 a year: Subscribe!

For much more on healthy eating and cardiovascular health, see Linda’s newest cookbook, The All-New Vegetarian Passport Cookbook, a complete cookbook and health book in one.

For comprehensive natural help with cardiovascular health, make an appointment to see Linda Woolven nowLinda’s clinic is now open for virtual appointments.

The Natural Path is intended for educational purposes only and is in no way intended for self-diagnosis or self-treatment. For health problems, consult a qualified health practitioner for a comprehensive program.

Ask your health food store for The Natural Path Newsletter

This Barrie website created by Piggybank Marketing