The study found that eating two avocados a week was associated with a reduced risk of cardiovascular disease From JAHA

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According to a new study published today in the Journal of the American Heart Association, eating two or more avocados a week is associated with a lower risk of cardiovascular disease. Replacing some fatty foods such as butter, cheese or processed meat with avocado is associated with a lower risk of cardiovascular events.

Avocado contains dietary fiber, unsaturated fats, especially monounsaturated fats (healthy fats), and other beneficial ingredients related to good cardiovascular health. Previous clinical trials have found that avocado has a positive effect on cardiovascular risk factors, including high cholesterol.

The researchers believe that this is the first large prospective study to support a positive link between higher avocado intake and lower cardiovascular events such as coronary heart disease and stroke.

“Our study provides further evidence that the intake of plant-derived unsaturated fat can improve the quality of diet, which is an important part of the prevention of cardiovascular disease,” said Dr. Lorena S. Pacheco, the lead author of the study and a postdoctoral researcher in the Department of nutrition at the Chen School of public health at Harvard University in Boston, “These are particularly noteworthy findings because avocado consumption in the United States has risen sharply over the past 20 years, according to the U.S. Department of agriculture.”

Over the past 30 years, researchers have followed more than 68780 women (aged 30 to 55) in the nurses’ health study and more than 41700 men (aged 40 to 75) in the health professionals’ follow-up study. All study participants had no cancer, coronary heart disease or stroke at the beginning of the study and lived in the United States. The researchers recorded 9185 coronary heart disease events and 5290 strokes over a 30-year follow-up. The researchers used the food frequency questionnaire at the beginning of the study to assess the participants’ diet, and then every four years. They calculated the final avocado intake based on the items in the questionnaire asking about intake and frequency. It is reported that one avocado is equivalent to half a avocado or half a cup of avocado.

Analysis found that:

After considering a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two avocados a week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease than those who never or rarely ate avocado;

According to the statistical model, replacing half of margarine, butter, eggs, yogurt, cheese or processed meat such as bacon with the same amount of avocado per day is associated with a 16% to 22% reduction in the risk of cardiovascular events;

Replacing the same amount of olive oil, nuts and other vegetable oils with half a avocado a day showed no additional benefits;

No significant association was found between stroke risk and avocado intake.

The results of the study provide more guidance for health care professionals to share. Pacheco said: “replacing certain smears and foods containing saturated fat with avocado, such as cheese and processed meat, is something doctors and other health care doctors (such as registered dietitians) can do when meeting patients, especially because avocado is a widely accepted food.”

The study is consistent with the American Heart Association’s guidance to follow the Mediterranean diet – a diet that focuses on fruits, vegetables, grains, beans, fish and other healthy foods, as well as plant fats.

Dr Cheryl Anderson, chairman of the epidemiology and Prevention Committee of the American Heart Association, said: “these findings are very important because healthy eating patterns are the cornerstone of cardiovascular health. However, for many Americans, it may be difficult to achieve and adhere to healthy eating patterns.”

Anderson, who is also Professor and Dean of the Herbert wittheim School of public health and Human Longevity Sciences at the University of California, San Diego, also pointed out: “We urgently need to develop strategies to increase the intake of healthy diets recommended by AHA, such as the Mediterranean diet, which is rich in vegetables and fruits. Although no food is the solution to a regular healthy diet, this study shows that avocado may be good for health. This is very promising because it is a popular, accessible, ideal and easy to include in many Americans’ meals at home and in restaurants The food in the dish. “

Since this study is observational, it cannot prove the direct cause and effect. Two other limitations of the study relate to data collection and the composition of the study population. Research analysis may be affected by measurement errors because dietary consumption is self-reported. Participants were mostly white nurses and health professionals, so these results may not apply to other groups.

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