- June 30, 2022
- Posted by: firstname.lastname@example.org
- Category: News
July 31 is National Avocado Day! But, before you start complaining about how expensive avocado toast is…hear us out! Recently, the American Heart Association published a study titled Avocado Consumption and Risk of Cardiovascular Disease in US Adults. The study explained the relationship between avocado intake and long-term cardiovascular disease. They found that avocados are a great, heart healthy addition to anyone’s diet.
Whether cut up in a salad, spread on toast or thrown on top of some tacos, avocados are a great food to implement into your diet to improve and strengthen your heart. In honor of the holiday, we’re sharing three reasons you should be eating avocados, as well as a few recipes.
They’re Nutrient Dense
According to AARP, a medium Hass avocado contains 13 grams of oleic acid, fiber, potassium, magnesium and folate. These nutrients have been shown to improve cardiovascular risk factors like high cholesterol.
They’re High in Healthy Fats
Not only are avocados rich in fiber, but they’re also rich in unsaturated fats – aka the good fats! Because of this, avocados are recommended on the Mediterranean diet, which is one of the top heart healthy diets promoted by the American Heart Association. Other foods included in this diet are vegetables, whole grains, beans, fish and fruits.
They’re Associated with Fewer Cardiovascular Events
A recently published study by the Journal of the American Heart Association found that those who had at least two servings of avocado a week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.
Heart Healthy Recipes with Avocados
Because of their flavor and consistency, avocados are an easy supplement for margarine, butter and yogurt. Below are a few of our favorite heart healthy recipes that incorporate avocados.
- Shakshuka from Love & Lemons
- Avocado Chicken Salad from Eating Well
- Tomato, Avocado and Grilled Corn Salad from Taste of Home
- Linguine with Avocado, Tomato and Lime from BBC Good Food