You’ve undoubtedly heard the saying, “An apple a day keeps the doctor away.” But did you know the same can be said about avocados? Strap in because we’re about to dive into the savory world of avocados and why they’re a must-have for your heart, and a whole lot more.

Read on to discover the many benefits of avocado for heart health–plus six other surprising reasons to enjoy these nutrient-rich fruits daily.

Why eat avocados for heart health?

Avocados are excellent for heart health in several ways:

In fact, a study in the Journal of the American Heart Association found that having at least two servings of avocado a week can lower your risk of heart disease by as much as 21%. Now, that’s points for team avocado!

Avocados manage “bad” cholesterol

One of the most important links between avocados and cardiovascular disease is the fruit’s beneficial effect on cholesterol. An exciting new study from Penn State suggests that eating an avocado a day may be the secret to keeping “bad” cholesterol in check.

Their research linked daily avocado consumption to reduced levels of two types of harmful cholesterol: oxidized low-density lipoprotein (LDL) and small, dense LDL particles–especially in those who are overweight or obese. Small, dense LDL particles, in particular, are a major contributor to arterial plaque formation (atherosclerosis).

The study also found that avocados reduce the oxidation of LDL particles–a process similar to how a cut apple browns–which promotes inflammation and leads to atherosclerosis. This is another major factor in the development of conditions like heart disease.

Participants in the study started with a “baseline” diet that mimicked an average American diet, which is high in saturated fats and processed foods. They were then placed on either a diet that was low-fat, moderately high in fat, or moderately high in fat with one avocado per day.

Interestingly, the avocado diet led to lower oxidized LDL levels and increased lutein (a powerful antioxidant) in just five weeks. Participants on the moderate-fat diet without avocados did not experience this positive change. This suggests that avocados have unique health benefits beyond their MUFA content.

Kris-Etherton of Penn State suggests eating avocados daily with other heart-healthy foods like whole-wheat toast or as a dip for raw veggies.

More health benefits of eating avocado every day

In addition to managing cholesterol and preventing cardiovascular disease, avocados are a superfood, containing 20 vitamins, minerals, and phytonutrients. They offer a wide range of health benefits, such as:

Preventing certain cancers

As mentioned above, avocados are loaded with antioxidants that may help prevent certain cancers.

They’re a good source of folate, with just half an avocado providing 20% of your daily needs. While researchers are still uncovering the exact reasons why, studies have linked optimal folate consumption to a lower risk of several cancers.

Beyond folate, avocados are rich in phytochemicals and carotenoids, known for their potential anticancer properties. Carotenoids (vibrantly colored pigments found in plants) in particular, are thought to help prevent cancer.

Finally, since the oxidation of LDL particles is associated with cancer, and avocados are known to help prevent this process, these fruits are an excellent defense against this potentially deadly disease.

Protecting your vision

Avocados are also great for your eyes. They contain lutein and zeaxanthin, two protective antioxidants found in the eyes that help shield them from damage, including harmful UV light.

Studies show that eating an avocado a day for six months can increase the macular pigment in your eyes, thanks to the rise in zeaxanthin levels. Avocados also seem to boost lutein absorption more effectively than taking a lutein supplement alone, likely due to their healthy fat content.

What’s more, the monounsaturated fats in avocados enhance the absorption of other fat-soluble antioxidants like beta-carotene. This means they can help reduce the risk of age-related macular degeneration.

Boosting gut health

Another benefit of eating avocados every day is enhanced gut health. These fruits enrich your microbiome (the population of thousands of bacteria living in your digestive tract), which is crucial for:

One study found that a 12-week avocado-inclusive meal plan increased the diversity and quantity of beneficial gut microbes, promoting better gut health. While adding avocados to participants’ diets slightly increased their calorie intake, it led to more fat being excreted rather than absorbed by the gut.

Helping you maintain a healthy weight

Incorporating avocados into your diet can also help with weight management, despite their high fat and calorie content.

A 2022 study in the Journal of the American Heart Association found that participants who ate an avocado daily for six months were able to maintain their body weight. This might be attributed to the healthy fats in avocados, which slow down stomach emptying, providing long-lasting satiety.

Adding just half an avocado to your meal can significantly increase the feeling of fullness for up to five hours, making it easier to manage your weight.

Boosting brain health

Avocados are also great for your brain, thanks to their lutein content. This pigment is well-known as one of the two major carotenoids found in the human eye, but it’s also present in the brain.

One study showed that in older adults, eating one avocado daily for six months led to improved memory test performance. Like avocado’s benefits for eye health, this improvement wasn’t replicated by taking a lutein supplement, suggesting that avocados contain additional elements that enhance brain function.

Preventing osteoporosis

Just half an avocado provides about 18% of your daily vitamin K needs, a nutrient that’s essential but often underappreciated for bone health.

Vitamin K helps increase calcium absorption and reduces the amount of calcium excreted in urine–both of which are vital for maintaining strong and healthy bones.

Avocados aren’t just tasty; they’re also a great way to protect yourself from developing osteoporosis, a condition in which bones become brittle and fragile due to loss of tissue.

Avocados are a versatile superfood, packed with essential nutrients. Their unique combination of healthy fats, antioxidants, vitamins, minerals, and fiber makes them an invaluable part of any balanced diet. So, start eating avocados with your next meal to strengthen your heart and ward off a whole range of chronic diseases.

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