Avocado: The Secret to a Healthy Heart.

Introduction: 

“Do you eat Avocados”, if not; then you should. Avocados are also known as alligator pear or avocado pear; It is a superfood that has many health benefits. If we talk about its taste; Avocado is not sweet, but distinctly and subtly flavored with a smooth texture. It can be used in both savory and sweet dishes. Avocados are very good for heart health because they contain a variety of monosaturated fats and phytochemicals that prevent the development of diseases related to the heart. Avocados are rich in vitamins, potassium, and fiber. They can also help lower cholesterol and blood pressure, making them a healthy addition to your diet. 

Nutritional Value of Avocado:

Avocados are a rich source of vitamins C, E, K, and B6 and also contain (Vitamin B) niacin, (Vitamin B2) riboflavin, (Vitamin B5) pantothenic acid, (Vitamin B9) folate, potassium, and magnesium. It also provides beta carotene, omega-3 fatty acids, and lutein, which have many health benefits. Avocados contain a large amount of beneficial fats which makes a person feel very filling after eating them. 

Roughly half or 100 gm of Avocado contains: 

• 14.7 g of fat
• Less than 1 g of sugar
• 160 calories
• 6.7 g of fiber
• 8.5 g of carbohydrates

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8 Reasons: Why Avacado is Good For Heart Health

1: Rich Source of Oleic Acid:

• Half medium-sized avocado contains approximately 6.5 grams of oleic acid. 
• Oleic acid is a type of fatty acid that helps to improve heart conditions by lowering cholesterol and reducing inflammation.

2: Rich in Monounsaturated Fats:

• Packed with heart-healthy monounsaturated fats which help to reduce cholesterol and reduce the risk of heart disease. 
• A monosaturated fats diet promotes a healthy lipid profile in the blood. 
• Adding monosaturated fats to the diet helps in losing body weight; which is necessary because, in the recent lifestyle, we consume more calories than we burn.

3: Potassium for Blood Pressure:

• Avocado is a rich source of potassium, which helps in regulating blood pressure and reducing heart disease risk.
• It is important to know that potassium does not directly treat or prevent heart disease. However, consuming enough potassium through vegetables and fruits can reduce systolic blood pressure by up to 10 points in patients who are suffering from high blood pressure.
• Potassium-rich foods include apricots and dried fruits, carrots, sweet potatoes, potatoes, avocados, oranges, bananas, apples, spinach, silverbeet, kale, cucumber, eggplant, zucchini, tomatoes, and pumpkin. 

4: High Fiber Content:

• In a single serving of avocado, 20% of the daily dietary intake of fiber is found. 
• Avocado is rich in fiber content and helps lower cholesterol levels, reducing the risk of heart attack and stroke.
• Soluble fiber binds to cholesterol by forming a gel-like substance in the intestine and prevents the body from reabsorbing trapped cholesterol and expelling it from the body through stool.
• Fiber-rich diets can reduce heart disease risk by up to 30% because fiber not only helps in reducing cholesterol in the body but also contributes to blood pressure and body weight maintenance.

It has been found in a study conducted by 110,000 healthcare professionals that people who used to eat at least two servings of avocado in a week were at 16% lower risk of developing heart disease, and 21% lower risk of coronary heart disease. Avocados increase the level of “good” cholesterol (HDL) and aid in removing extra cholesterol from the body.

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5: Antioxidants:

• Avocado contains antioxidants like lutein and zeaxanthin, safeguarding the heart from free radical damage. 
• Free radicals refer to unstable atoms produced naturally in the body, and may impair the production of energy, reduce contractile function, and increase resting tension in the heart.
• Antioxidants eliminate free radicals from body cells; as they can damage the heart by damaging cell membranes and lipoproteins. 

6: Vitamin E Benefits:

• Half a portion of a medium-sized Avocado can fulfill 20% of the daily Vitamin E requirement. One medium-sized avocado contains 2.7 mg of Vitamin E.
• Avocado is a good source of vitamin E, which enhances blood circulation and reduces the risk of blood clots.
• Vitamin E strengthens the immune system against viruses and bacteria. 
• Vitamin E keeps skin and hair healthy, so you can add Avocado to your diet to improve skin and hair texture.

7: Beneficial in controlling Blood Sugar Level:

• Avocados contain Monosaturated fats that help develop and maintain body cells and control blood sugar levels.
• Avocados are rich in fiber which slows down digestion and manages blood sugar levels.
• Avocados contain monounsaturated and polyunsaturated fatty acids that improve insulin sensitivity and help in blood sugar management. 
• One study also found that avocados reduce the risk of metabolic syndrome; (Metabolic syndrome is a group of risk factors that reduce the risk of type 2 diabetes).

8: Beneficial in reducing LDL Cholesterol: 

• Researchers suggest that replacing high-saturated foods like cheese, butter, and meat with unsaturated foods like nuts, avocados, and seeds is a better option. 
• It reduces harmful LDL cholesterol levels in the blood, which is a responsible component for causing coronary artery disease.

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6 Additional Health Benefits of Avocado: 

1: Improve Vision: Avocados contain zeaxanthin and lutein, two phytochemicals found in human eye tissue. Its antioxidant property gives protection from UV light by minimizing damage. 

2: Aid in Preventing Osteoporosis: Half avocado can provide approximately 18% of the daily value of Vitamin K. This nutrient is very important to support bone health. Eating enough Vitamin K supports bone health because it improves calcium absorption and reduces calcium elimination in urine. 

3: Support Fetal Health: One avocado contains 160 mcg of folate. Folate is a very important nutrient for healthy pregnancy. Adequate intake reduces the risk of neural tube abnormalities and miscarriage. Every pregnant lady should eat at least 600 micrograms of folate every day. 

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4: Reduce the risk of Depression: Folate prevents the formation of homocysteine, a substance that impairs circulation and hinders the supply of nutrients to the brain. 

5: Improve Digestion: Avocados are rich in fiber and half the fruit contains approximately 6-7 g of fiber. Consuming natural fiber does not cause constipation. The health of the digestive tract is maintained, and the risk of colon cancer is reduced. 

6: Antimicrobial Action: Avocados or avocado oil contain certain substances that have antimicrobial properties. Some research has shown that avocado seed extracts protect the body against infections caused by Streptococcus agalactiae and Staphylococcus aureus.

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Easy Incorporation of Avocado into Diet

Avocado is the best fruit to start your day as well as at the end of the day. This super creamy fruit is full of healthy fats and makes every dish special. We will discuss some avocado recipes that you can adjust to fit into your daily or occasional food schedule and that are healthy and super tasty.

1: Avocado Tomato Salad: In a small bowl; Whisk together oil, cumin, and lemon juice and make dressing with salt and pepper. Combine avocados, cucumber, corn, tomatoes, cilantro, and jalapeno in a large serving bowl. Toss gently and serve.

2: Guacamole: In a large bowl, mix the jalapeno, onion, avocados, lime juice, cilantro, and salt, then turn the bowl slowly until it reaches the desired consistency. Add more salt and cilantro on top and serve with tortilla chips.

3: Avocado Salsa: Place a strainer over a large bowl, add tomatoes, and salt, toss, and let it simmer for 5 minutes. Transfer the tomatoes to a large bowl, add onion, jalapeno, avocados, lime juice, cumin, cilantro, and garlic, and then season with salt and toss. You can store salsa in the refrigerator for up to three days but ensure that you use an air-tight container. 

4: Avocado Soup: Heat oil and cook using onion and garlic. Add lime juice, cumin, broth, cilantro, avocados, jalapeno, cream, kosher salt, and sauteed onion and garlic and then blend. Keep blending at high temperature until you get a smooth texture. Add salt as per taste and then serve using hot sauce, tortilla chips, cilantro, and topped with cotija.

Avocados are a tasty and convenient way to support heart health, offering a variety of nutrients for overall well-being. Avocados are a nutrient-dense superfood that contains a variety of vitamins, minerals, and healthy fats. It promotes heart health, regulates blood sugar levels, improves digestion, and its antimicrobial and antioxidant properties provide protection against various diseases. 

Avocados are very beneficial for skin, bone health, and vision. And a crucial nutrient like folate supports fetal development and mental well-being. Easy to incorporate into your diet, avocados offer a delicious and versatile way to improve health, making them a valuable addition to a balanced lifestyle.

Disclaimer:- This information is intended to supplement, not substitute, advice from your healthcare provider or doctor. It does not cover all possible uses, precautions, interactions, or side effects, and may not be appropriate for your specific healthcare needs. Always consult with your doctor or another qualified healthcare provider before modifying or discontinuing any prescribed portion of your healthcare plan or treatment, in order to determine the best course of therapy for you. Do not ignore or delay professional medical advice based on anything you have seen or read on Medwiki. 

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