Are Avocados Good for Your Heart Health?
Yes, they contain heart healthy fats and other nutrients
Yes, they contain heart healthy fats and other nutrients
An important part of caring for your cardiovascular health involves eating the right foods — and avocados rank near the top of heart-healthy options. If you’re an avocado fan, you’ll be happy to learn that this fruit supports cardiovascular health in several ways.
Avocados provide a powerful combination of healthy fats, fiber, potassium and antioxidants, all which can help support cardiovascular wellness.
A medium-sized avocado contains about 20 grams of fat, and while that may sound high, most of these are heart-healthy monounsaturated fats. These “good” fats include oleic acid, which has been linked to reducing inflammation and lowering bad cholesterol (LDL) levels while increasing good cholesterol (HDL). Oleic acid is the same type of fat found in olive oil, another heart-healthy choice.
Other key nutrients
In addition to healthy fats, avocados are rich in fiber. “A diet high in fiber can help reduce the risk of heart disease by promoting better blood lipid profiles and reducing the buildup of plaque in the arteries,” says Christopher Suhar, MD, a cardiologist and director of Scripps Center for Integrative Medicine. “Fiber also helps with lowering cholesterol levels and improving blood sugar control.
Moreover, avocados are high in potassium, a mineral that helps regulate blood pressure. Increasing the amount of potassium in your diet can help lower blood pressure levels, which is crucial for reducing the risk of heart disease.
Avocados are also packed with antioxidants, including carotenoids like lutein and carotene. Antioxidants help counteract harmful free radicals in the body, which may help protect against heart disease and some chronic conditions.
Finally, avocadoes are a nutritional powerhouse, with vitamins C, E and K, and various B vitamins. Half an avocado provides about 15% of the daily recommended intake of folate (vitamin B9), 10% of potassium and 5% of magnesium.
Studies support health claims
Clinical research into the benefits of avocados supports the heart-healthy claims. In 2022, the Journal of the American Heart Association published the results of a 30-year study showing that participants who ate at least two servings of avocado a week had a lower risk of cardiovascular disease compared to those who rarely consumed them.
In addition, the study found that eating avocado in place of animal products high in saturated fat like butter, cheese or bacon was associated with a 16% to 22% lower risk of cardiovascular disease events.
Another study found that including avocados in a moderate-fat diet led to greater reductions in LDL cholesterol levels compared to diets low in fat. The researchers concluded that avocados could be an effective tool in managing cholesterol levels and promoting heart health.
Avocados may not only improve heart health, but gut health as well. A study published in the Journal of Nutrition in 2021 divided 163 overweight and obese participants into two groups. One group included avocado in one of their three daily meals; the other group did not. The avocado group showed a higher amount and variety of healthy gut microbes, a decrease in bile acids, and an increase in short-chain fatty acids.
“Several hundred species of bacteria live in the gastrointestinal system, and research shows that a healthy balance of these can help control factors like cholesterol and blood pressure, which in turn impact cardiovascular health,” says Dr. Suhar. “So, improving the microbes in your gut can help protect your heart.”
Adding avocados to your diet
It’s easy to incorporate avocados into your diet. Guacamole is an obvious favorite, and avocado slices can add extra flavor to sandwiches.
Avocado on whole grain toast is a popular choice for breakfast or a snack; just spread mashed avocado on toast and add any toppings you’d like. Even if you don’t like the taste of avocado, you can sneak it into your diet by adding a scoop to a smoothie or a creamy soup. Search online for other tasty avocado ideas.