Rich in Omega Fatty Acids... Lowers Cholesterol Levels and Prevents Plaque Buildup on Blood Vessel Walls
[Asia Economy Senior Reporter Jinsoo Lee] A study has found that eating just one avocado per week can reduce the risk of suffering from heart disease by up to 20%.
Avocado is a fruit native to Mexico and Central America, belonging to the laurel family. The bright green fruit helps lower harmful cholesterol levels and prevents plaque (deposits made of cholesterol and other fatty substances) from building up inside blood vessels.
Experts recommend spreading mashed avocado on toast instead of butter, margarine, or cheese. However, its somewhat high price is a downside.
On March 30 (local time), the Journal of the American Heart Association (JAHA) published research results from Harvard University researchers who tracked the health status of more than 110,000 American men and women aged 30 to 75 over the past 30 years.
The researchers asked participants what they ate every 2 to 4 years. At the end of the survey, they compared the participants' responses with their medical records.
The researchers also considered various factors such as obesity, alcohol consumption, smoking, age, and health status.
People who ate too much (men consuming over 4200 calories per day, women over 3500 calories) and those who ate too little (men under 800 calories, women under 500 calories) were excluded from the study, as being too overweight or underweight can strain the heart.
The results showed that people who ate one whole avocado per week had a 16% lower risk of suffering from heart disease compared to those who ate little or none at all.
Those who regularly consumed avocados had a 21% lower chance of suffering from ischemic heart disease when blood vessels were blocked. Blood vessel blockage is one of the main causes of stroke and myocardial infarction.
During the 30 years of the study, avocado consumption doubled. The researchers also found that those who consumed more avocados instead of unhealthy fatty foods experienced significant health benefits.
They discovered that avoiding diets consisting of margarine, butter, eggs, yogurt, cheese, and bacon reduced the risk of heart disease by 16 to 22%.
Lorena Pachenko, a researcher at Harvard T.H. Chan School of Public Health who led the study, even argues that doctors should recommend avocados instead of certain spreads (foods spread on bread or crackers with a knife) and foods containing saturated fats.
Sheryl Anderson, chair of the Epidemiology and Prevention Committee at the American Heart Association (AHA), described the study results as "encouraging." Avocados are currently popular, easy to obtain, and a desirable ingredient that can be eaten at home or in restaurants alongside other foods.
Avocados are rich in omega fatty acids. Omega fatty acids help lower harmful cholesterol levels and prevent plaque buildup on the inner walls of blood vessels.
The researchers paid particular attention to omega-9 fatty acids, which are said to have beneficial effects on blood pressure and inflammation.
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