Avocado has gained popularity as a heart-friendly superfood in recent years. Nutritionists often recommend it as a replacement for certain fat-rich foods, as it’s packed with healthy fats (having zero cholesterol) that are extremely beneficial for heart health.
According to a research article published in the Journal of the American Heart Association, increased avocado intake lowers the risk of cardiovascular disease (CVD) and coronary heart disease.
Dr Sanjay Chugh, senior consultant and associate director of cardiology and interventional cardiology at Narayana Superspeciality Hospital, Gurugram, says avocados are rich in MUFA (monounsaturated fatty acids), fiber and minerals that help lower bad cholesterol levels in the blood. He states that an observational study showed that avocado consumption reduced the risk of coronary artery disease by 20 percent. However, he asserts that a healthy lifestyle and a balanced diet are also crucial for overall health.
Health benefits of avocado
Avocados are packed with essential minerals and vitamins (like potassium, B vitamins, magnesium and vitamins C, E and K) that improve overall health and help prevent complications like diabetes, high blood pressure and obesity.
Delhi-based nutritionist Kavita Devgan explains that the low GI (glycemic index) value of avocado makes it a heart-healthy fruit. It has a glycemic index of 15, and one serving of avocado provides 114 calories. “This prevents sudden spikes in insulin levels and aids weight loss by keeping you satiated,” she says.
Avocados are also rich in potassium, which helps regulate blood pressure. Devgan says the presence of the elusive folate or vitamin B9 makes avocado all the more special. Folate, a heart-healthy nutrient, reduces hypertension and lowers the risk of cardiovascular complications.
In addition, avocado is also rich in antioxidants, which play an important role in protecting the heart against free radicals (unstable molecules that can damage the cells).
According to Bangalore-based dietitian Ranjani Raman, besides being a good source of healthy fats, the fiber content of avocado helps lower high cholesterol levels. In addition, regular avocado consumption also improves the good cholesterol or HDL [high-density lipoprotein] levels in the blood, explains Raman.
Avocados and weight management
Devgan says the fiber content of avocado aids weight management in three ways:
- Provides satiety: Fiber reduces hunger by keeping the stomach full, says Devgan. “That’s half the weight loss battle won,” she adds. Although avocados are high in calories (because of their fat content), they are the perfect food for weight management as they provide satiety, which makes you feel full for a longer duration.
- Promotes gut health: The fiber content of avocado enhances gut health by improving the diversity of the gut microbiome. This helps keep metabolic disorders, heart conditions and obesity at bay.
- Slows digestion: Besides delaying gastric emptying, slow digestion helps prevent sudden spikes in blood sugar levels by decelerating the release of glucose into the bloodstream. “As a result, insulin is released at a slower rate, which in turn lowers the rate of fat deposition, particularly in the belly,” says Devgan.
How to include avocados in your diet?
Avocados are extremely versatile, and their creamy texture makes it easy to incorporate them into several dishes. You can have them smashed, blended or sliced in different preparations.
Devgan says sliced or mashed avocados can replace the mayonnaise dressing that is usually added to a sandwich. They complement both chicken and turkey in salads and sandwiches.
“You can even top your soups with avocado chunks to add a bit of good fat,” she adds. Including avocado in colorful soups and salads helps the body absorb fat-soluble vitamins (like vitamins A, D, E and K) more effectively.
You can also have avocados by mashing them and adding a squeeze of lemon juice. In addition, you can spread the mashed avocado on toasted rye bread and top it off with a sprinkle of garlic salt, cumin, coriander, cardamom and white pepper. According to Devgan, you can make the mixture and keep it in the fridge for convenience.
Raman says avocados can be made into a healthy dip and paired with vegetable sticks or used as a spread for healthy wraps. It can even be used as a base for some pasta sauces. An avocado smoothie can fit the bill for something quick and filling, while some people can also make avocado-based healthy desserts to beat the sugar cravings.
How much avocado should you consume?
Raman says healthy adults with moderate activity levels can have about two to three avocados per week. However, the quantity depends largely on the individual’s age, gender, overall calorie requirement, activity levels and health status. “Since avocados are high in calories, it’s important to practice moderation,” she cautions.
Takeaways
- Avocados are packed with healthy fats (having zero cholesterol) that are extremely beneficial for heart health.
- Besides having a low glycemic index, the fiber content of avocado lowers high cholesterol levels and aids weight management by providing satiety.
- Sliced or mashed avocados can replace the mayonnaise dressing that is usually added to a sandwich. In addition, avocados can also be made into a healthy dip or used as a spread for healthy wraps.
- Since avocados are high in calories, one should consume them in moderation.
