Double the guac? These avocados are slimy

DALLAS, July 26, 2022 — According to a study published by the American Heart Association, adding avocados to a healthy diet may reduce your risk of cardiovascular disease, including lowering your cholesterol levels. This is especially good news because avocado consumption in the United States has nearly tripled over the past two decades, reaching nearly 2.6 billion pounds per year, according to the United States 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 substitute for some high-fat foods like butter , cheese or processed meats.

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

  • People who ate at least one avocado a week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never or rarely ate avocados.
  • Replacing half a serving of margarine, butter, egg, yogurt, cheese, or processed meats like bacon with the same amount of avocado daily was associated with a 16% to 22% reduction the risk of cardiovascular events.

A 2015 study published in the Journal of the American Heart Association found that eating one avocado a day as part of a moderate-fat diet lowered “bad” LDL cholesterol.

“Although avocados are not a total solution to improving heart health, research shows substantial benefits of adding them to your diet,” said Mayra L. Estrella, Ph.D., MPH, Board Member on the lifestyle and cardiometabolism from the American Heart Association. Health and Adjunct Professor in the Department of Epidemiology, Human Genetics, and Environmental Sciences in the School of Public Health at the University of Texas Health Sciences Center at 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. Still, they are a source of healthy fats that can be eaten in place of the “bad” saturated fats in a typical diet.And of course, if you eat them in guacamole or another type of dip, you will also need to be careful not to indulge in too many chips.

Research on avocados aligns with the American Heart Association’s advice for following the Mediterranean diet – a diet focused on fruits, vegetables, grains, beans, fish and other healthy foods and vegetable fats such as olive, canola, sesame and other non-tropical oils.

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

Studies published in the scientific journals of the American Heart Association are peer reviewed. The statements and conclusions in each manuscript are solely those of the study authors and do not necessarily reflect the policy or position of the Association. The Association makes no representations or warranties as to their accuracy or reliability. The Association receives funds primarily from individuals; foundations and corporations (including pharmaceutical companies, device manufacturers, and other businesses) also donate and fund Association-specific programs and events. The Association has strict policies to prevent these relationships from influencing scholarly content. Revenues from pharmaceutical and biotechnology companies, device manufacturers, and health insurance providers as well as the Association’s aggregate financial information are available here.

Additional Resources:

About the American Heart Association

The American Heart Association is an unrelenting force for a world of longer, healthier lives. We are committed to equitable health in all communities. Through collaboration with many organizations and millions of volunteers, we fund innovative research, advocate for public health and share vital resources. The Dallas-based organization has been a leading source of health information for nearly a century. Join us on heart.org, Facebook, Twitter or by calling 1-800-AHA-USA1.

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