Fruits and veggies are often praised for their health benefits. From enhancing the digestive health to promoting weight loss, fruits are loaded with essential nutrients that boosts the overall health. This even applies to avocados, which helps in keeping our heart healthy. If you are looking for more information on this topic, the below content is just right for you.

Why Avocado for Heart Health?

According to the experts, just two servings of avocado per week can reduce the CVD risk in your body to a great extent. They are rich in monounsaturated fats, dietary fiber, and plant sterols, which work together and lower the LDL cholesterol and ensure better heart health. On the other hand, they are also linked to lowered risk of type 2 diabetes. Apart from these, there are also many other factors that make avocados a great choice for heart and overall health. 

As per a study published in the Journal of American Heart Association, replacing certain fatty foods with avocado could lead to a lower risk of CVD, hence better heart health. Another study published in the same journal also showed that including at least one avocado in your diet once in two days for six months could lower the LDL cholesterol. This also ultimately lowers the risk of heart disease.

A Great Source of Monounsaturated Fats

According to the experts, avocados are low in sugar and salt, but high in monounsaturated fats. This can be highly beneficial for heart health. Replacing saturated fats with unsaturated fats will improve insulin sensitivity as well as reduce the risk of type 2 diabetes. In fact, a study also found a direct link between avocado intake and lower rates of type 2 diabetes. Monounsaturated fats are heart healthy fats which contain a good amount of potassium and little to no sodium. Avocados are also free from cholesterol naturally. Thus, it can be a part of a heart healthy diet. 

Nutritional Profile of Avocados

Avocadoes contain a good amount of the below mentioned nutrients:

• Vitamin C
• Vitamin E
• Vitamin K
• Potassium
• Magnesium 
• Folate

Research shows that individuals who eat avocados on a regular basis have a lower risk of developing metabolic syndrome. These are a cluster of conditions that increase the risk of stroke, heart disease and type 2 diabetes. On the other hand, avocados are also high in carotenoids, an antioxidant plant pigment which provides the bright hues in fruits and vegetables. The two carotenoids in avocados, zeaxanthin and lutein could reduce the risk of eye disease. Adding avocadoes in salads or salsas will also help the body to absorb the nutrients in a more efficient way. 

However, it is important for you to understand that avocados are also high in calories. A medium size avocado contains around 240 calories and 24 grams of fat. However, unlike red meat or other confectionaries, the fat content of avocado is healthy and can be a good replacement for unhealthy and bad fats. 

Healthy Swapping with Avocado

Replacing half a serving of butter, egg, cheese, yogurt or processed meat with the same amount of avocado lowers the risk of cardiovascular disease by sixteen to twenty two percent. Researches also showed that replacing avocados for certain spreads and fat containing foods like cheese with plant source like avocado can be beneficial. On the other hand, substituting it for olive oil, nuts or other plant based oils may not have any additional benefits.

The intake of plant based unsaturated fats can also improve the overall diet quality and can be an important factor in cardiovascular disease prevention. Although avocado has been used for centuries for guacamole as a spread on toast, more and more people are realizing the benefits it can offer. Thus it is now widely used in salads, dressings, smoothies, and even in omelets. 

Moderation is the Key

It does not matter what your needs are, moderation is the key. Although avocado is full of nutrients and healthy fats, it also has plenty of calories. Thus you should consume them in moderation. Make sure you are pairing it up with other protein and fiber rich foods to obtain the best results. This will also keep your digestion smooth and provide you with sustained energy throughout the day.

Apart from promoting heart health, avocadoes also provide the below benefits:

Beneficial for Gut

Avocados also contain a good amount of fiber. Including enough fiber in your diet will help you to maintain a healthy digestive system as it promotes the growth of healthy gut bacteria. It can also protect you against inflammatory bowel diseases and colorectal cancer. Although these findings are promising, more studies are required to confirm the same. You should also remember that including a variety of fiber containing foods in your diet can help you to enhance your gut health. 

A Rich Source of Antioxidant

In addition to the healthy fats that support heart health, avocadoes also contain a good amount of different vitamins, minerals, fiber and bioactive compounds including carotenoids, vitamin C, E, and phenolic compounds. These substances have a significant amount of antioxidants, cardioprotective and neuroprotective activities. These strong antioxidant effects protect your body against oxidative damages, which can lead to many chronic diseases. Thus, including avocados in your diet on a regular basis will help you to increase the natural defense properties of your body. 

Above mentioned are some of the important health benefits of including avocadoes in your diet. Apart from these, it also has other benefits like promoting a healthy body weight and ideal for pregnancy and breastfeeding.

Conclusion

The impressive nutritional profile of avocados makes it a great addition to any diet. Apart from these health benefits, they can also be a delicious addition to any dish that provides a rich flavor and texture. 

When it comes to healthy snacking, you can also find some of the best options provided by Healthy Master. From crispy and crunchy baked chips and millet balls to nutritious noodles and desi snacks, the options are unlimited. So, choose your favorite snacks and enjoy the ultimate combination of good health and mouthwatering flavors.