According to a recent study, eating avocados twice a week may help reduce the risk of cardiovascular disease. The study was published in the Journal of the American Heart Association.Also read – Eating a protein-rich diet can help control hypertension: a study
Avocados contain dietary fiber, unsaturated fats, especially monounsaturated fats (healthy fats) and other beneficial ingredients that are associated with good cardiovascular health. Clinical trials have previously shown that avocados have a positive effect on cardiovascular risk factors, including high cholesterol. Also read – 5 Benefits Of Canola Oil That Will Make You Switch From Olive Oil Instantly
Researchers believe this is the first, large, potential study to support a positive association between increased consumption of avocado and less cardiovascular events such as heart disease and stroke. Also read – Dedicating 30-60 minutes each week to muscle strengthening activity can reduce the risk of death
“Our study provides further evidence that the intake of unsaturated fats obtained from plants can improve dietary quality and is an important component in the prevention of cardiovascular disease,” Lorena S. Pacheco, PhD, MPH, RDN, lead author of the study and said postdoctoral. Research Fellow in the Department of Nutrition at the Harvard TH Chan School of Public Health in Boston. “These are particularly significant findings because consumption of avocados in the U.S. has increased significantly over the past 20 years, according to data from the U.S. Department of Agriculture,” she added.
For 30 years, researchers followed more than 68,780 women (aged 30 to 55) from nurses’ health studies and more than 41,700 men (aged 40 to 75) from the Health Professionals follow-up study. At the beginning of the study and all study participants living in the United States were free from cancer, coronary heart disease and stroke.
Researchers documented 9,185 cases of coronary heart disease and 5,290 strokes over a 30-year follow-up. The researchers evaluated participants’ diets using a food frequency questionnaire given at the beginning of the study and every four years thereafter. They calculated avocado intake from a questionnaire item that asked about the amount and frequency of consumption. One serving is equal to half a avocado or half a cup of avocado.
The analysis revealed:
1. Considering a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two servings of avocado per week had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease. Those who never or rarely eat avocado.
2. Based on statistical modeling, the risk of cardiovascular disease was reduced by 16% to 22% by serving half a day of processed meat such as margarine, butter, eggs, yogurt, cheese or bacon with the same amount of avocado. Events
3. There is no added benefit to giving half a day of avocado in the same amount of olive oil, almond and other plant oils.
4. No significant associations were noted regarding the risk of stroke and how much avocado was eaten.
“The results of the study provide additional guidance for healthcare professionals to share. Suggesting to replace certain spread and saturated fat foods, such as cheese and processed meats, with avocados is something that physicians and other health care practitioners such as registered dietitians can do when meeting patients, especially since avocados are a good -Good food. Accepted food, “Pacheco said.
“These findings are significant because healthy eating patterns are the cornerstone of cardiovascular health, however, it can be difficult for many Americans to achieve and adhere to a healthy diet,” said Cheryl Anderson, PhD, MPH, FAHA, American President. Was. Heart Association Council on Epidemiology and Prevention.
“We desperately need strategies to improve the intake of AHA-recommended healthy foods – such as the Mediterranean diet – which are rich in vegetables and fruits,” said Eva Andersen, professor and dean of the Herbert Wertheim School of Public Health and Human Longevity. Science at the University of California San Diego.
“While no diet is the answer to a healthy diet on a regular basis, this study is evidence that avocado has potential health benefits. This is promising because it is a food item that is popular, accessible, desirable and popular among many Americans at home and in restaurants.” Eaten is easy to include in a meal, “Cheryl concluded.
(With ANI inputs)
