Eat an avocado, reduce your heart risk

Eating an avocado several times a week is good for your heart.  

People who eat two or more avocados every week are 16 percent less likely to develop cardiovascular disease (CVD) and they also reduce their chances of coronary heart disease by 21 percent compared to those who never ate the fruit.

And those who replace margarine and processed meats with an avocado or two see an even bigger benefit, say researchers from the Harvard T H Chan School of Public Health.  

They tracked the diets and health of more than 109,000 Americans for 30 years, during which time more than 14,000 of the participants developed cardiovascular disease (CVD).

Avocados are some of the healthiest fruits, containing polyunsaturated fatty acids and heart-healthy phytonutrients and compounds.  The most common variety—the Hass avocado—contains around 136 g of oleic acid (omega-9), compared with 42 g in a serving of almonds and 26 g in two tablespoons of olive oil.

(Source: JAMA, 2022; 0: e024014)

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