A study identifies the benefits of eating avocado weekly

According to a study conducted by researchers fromHarvard T Chan School of Public HealthEat two or more servings ofavocado A week can reduce the risk of suffering Cardiovascular diseases.

In recent years, avocados have begun to be increasingly present in supermarkets and on our tables. They contain Dietary fiber, Trans fatsespecially Mono herbs (healthy fats) and other favorite ingredients that have been associated with Good cardiovascular health.

Many studies have already been conducted on the positive effect of these fruits on cardiovascular risk factors, among them Other cholesterol.

But this study was published in the journal Journal of the American Heart AssociationResearchers are the first to support a positive relationship between increased avocado consumption and decreased cardiovascular problems, such as coronary heart disease and cerebrovascular accidents.

As the study’s lead author points out, Lorena S. Pachecoa postdoctoral research fellow in the Department of Nutrition at the Harvard T.H. Chan School of Public Health in Boston:

• “Our study provides further evidence that intake of plant-based unsaturated fats can improve diet quality and constitute an important component in the prevention of cardiovascular disease.”

A study over three decades

For 30 years, researchers have followed A More than 68,780 women (from 30 to 55 years) i.e More than 41,700 men (40 to 75 years old) from the United States.

All study participants were in good health. Specifically, they were free of cancer, coronary heart disease, and stroke at the time of study entry. They lived in the United States.

• Over three decades, researchers documented 9,185 cases of coronary heart disease and 5,290 strokes.

Meanwhile, the researchers assessed the participants’ diet using food frequency questionnaires administered at the beginning of the study and then every four years.

They calculated avocado intake through a questionnaire that asked about quantity consumed and frequency.

Research considers one serving to be equivalent to half an avocado or half a cup of avocado.

One avocado per week can reduce the risk of heart disease by up to 21%.

When analyzing the results, the researchers found some interesting data.

1. The first of these is that after considering a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two servings of avocados per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. . disease, compared to those who never or rarely ate avocados.

2. Additionally, in those cases where half a daily serving of ghee, butter, eggs, yogurt, cheese or processed meat was replaced with the same amount of avocado, they were also seen to reduce the risk of cardiovascular disease. Specifically, between 16% and 22% less.

3. For trial participants who replaced half a day’s worth of avocados with olive oil, walnuts, and other vegetable oils, there was no additional benefit.

4. Finally, researchers did not observe significant associations with regard to the risk of cerebrovascular accidents and the amount of avocados eaten.

Changes in dietary patterns

As Dr. Pacheco explains, the study results open the door to one New health recommendation:

• “Replacing some of the products we use as spreads with avocado, as well as foods high in saturated fat such as cheese and processed meats, is something doctors and other health professionals, such as dietitians, can suggest to patients.”

The study is consistent with evidence American Heart Association To follow Mediterranean dietIt is a dietary pattern centered around… the fruit, vegetables, Dried fruit, vegetables, with meEleventh: Other healthy foods, in addition to vegetable fats.

As a final conclusion, what he came up with is very interesting Cheryl AndersonChairman of the Council on Epidemiology and Prevention, American Heart Association:

• “Although no single food is the answer to a healthy diet on a routine basis, this study is evidence that avocados have potential health benefits. It is a promising finding because it is a common, accessible, desirable, and easy to include food.” Foods that many Americans eat at home and in restaurants.”