Eating avocados and heart health go hand in hand. Learn how these fruits can be part of your heart-healthy diet from the experts at Union Health.
Make the Switch to Healthy Fats: Avocados and Heart Health
If one of your New Year's resolutions is to eat healthier, adding more avocados to your diet might be a good place to start. The creamy green fruit is a great source of dietary fiber, folate, magnesium and potassium, all of which can positively contribute to heart health. More importantly, avocados are high in oleic acid, a type of unsaturated fat that can help lower your cholesterol. Union Health has the answers to your questions about avocados and heart health.
Research Shows Avocados Can Be Healthy
Avocados have long been touted as a healthy fat, but a 2022 study found convincing evidence that people who ate at least one avocado per week (two servings) had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. The study looked at over 100,000 men and women who did not have heart disease at the beginning of the study and followed them for over 30 years, asking questions about their diets.
Avocado consumption was not found to reduce the risk of stroke, but people who swapped out half a serving per day of foods high in saturated fat, such as butter or processed meats, for avocado had around a 20% lower heart disease risk. However, replacing olive oil, nuts or other foods higher in monounsaturated fats did not change any results.
While the study did control for other factors, such as age and other health problems, all the people surveyed work in health care, so they may not be entirely representative as a population. Also, the study did not find proof that eating avocados lowers your risk of heart disease, just an association between people who ate more servings of avocados and lower rates of heart disease.
What About Avocado Oil?
If you're not a fan of the taste of avocados, you can try blending them in a smoothie or using avocado mash in place of sour cream in dips or salad dressings. Avocado oil could be another healthy cooking option. Like the fruit, avocado oil is rich in monounsaturated fatty acids, polyunsaturated fatty acids and phytosterols, which can all help lower LDL ("bad") cholesterol levels. Unlike olive oil, which has similar properties, avocado oil has a more neutral flavor that some people may prefer.
When shopping for avocado oil, it's important to do your research. A recent study found that 69% of avocado oils tested were either rancid, mixed with other oils, or otherwise impure. The FDA does not yet have standards for avocado oil, so reading up to find a trusted producer is your best bet before buying.
Changing to a Heart-Healthy Diet Takes Practice
While avocados can be a part of a heart-healthy diet, you need a balance of other fruits, vegetables and healthy fats in your meals, too. You also need plenty of whole grains and lean protein, while limiting alcohol and foods high in sodium and added sugars.
Making these changes to your eating habits can be hard. If you keep trying to change your diet and find yourself slipping back into old unhealthy patterns, Union Health can help. Our physicians, cardiologists and behavioral health team can provide the support you need to make lasting health changes in 2024.