A cardiologist says this is the vegetable that everyone should eat to make better heart health

Main tracks

• Monounsaturated fat, fiber, potassium and antioxidants, avocado supports heart health to lower LDL cholesterol, lowering blood pressure and combating inflammation.

• The soluble Avocado fiber binds to the cholesterol gastrointestinal tract, helping the body to remove it naturally and further reduce the risk of heart disease.

• Universal and mild taste, avocado can be easily added to salads, sandwiches, cocktails and bandages to increase your daily heart -friendly nutrients.

Eating a diet rich in fruits and vegetables is one of the best things you can do for your heart. This is because these foods are high in healthy nutrients, including fiber, minerals and antioxidants. They are also naturally low -saturated (“bad”) fat and sodium that can adversely affect the heart. However, there is one vegetable that is especially useful for heart health, and it is more impressive than you may think. Read on to find out about your cardiologist’s choice for the best heart health vegetables, as well as ways to eat it at home.

The best vegetable for heart health

According to MD DRPH, Cardiologist and Food is Medicine Institute, Friedman School, DRPH, Director of DRFS, Tufts University Medical Institute, one vegetable wins heart health: avocado. Still technically Fruits, avocado are mostly eaten and prepared as a vegetable, and it is very useful for your heart.

Meet our expert

• Dariush MozaffarianMD, DRPH, Cardiologist and Food Director are Medical Institute at Friedman School at Tuft University

This is partly due to the rich amount of unsaturated fatty acids or “good” fat. “Unsaturated fat comes in two basic classes: monounsaturated and polyunsaturated,” explains dr. Mozaffarian. Both species can help control blood cholesterol levels – a key component of healthy heart function. Based on dr. Mozaffarian Avocados, mainly containing monounsaturated fatty acids that help reduce LDL (“bad”) cholesterol. This is a noticeable effect as high LDL cholesterol levels can increase the risk of heart disease and stroke to each experts for disease control and prevention centers.

Avocado also provides fiber; Only half of the avocado meet 20 percent of your daily fiber needs. This includes a solution of solutions that binds to cholesterol in the intestine and removes it from the body through the stools. This reduces the absorption of cholesterol in the body and thus maintains a healthy blood cholesterol and reduces the risk of heart disease.

In addition, avocado contains potassium, essential mineral for heart health. “Potassium lowers blood pressure and helps to compensate for sodium damage,” dr. Mozaffarian. (Icydk, excess sodium can increase blood pressure or blood flow to your artery walls.) This can help control or prevent high blood pressure or hypertension, another risk factor for cardiovascular disease.

In addition, avocado is antioxidants. These useful compounds fight oxidative stress and inflammation – two factors that also contribute to heart disease. Antioxidants also protect against LDL cholesterol oxidation – a process that otherwise promote plaque accumulation in the arteries, causing atherosclerosis. If this accumulation occurs, it can prevent proper blood flow and a heart attack and stroke, but antioxidants such as avocado can help reduce risk.

How to eat more avocado

Smooth parts are creamy and gentle, avocado can be used in many ways. Make your heart grace and try these delicious avocado recipes below.

Damage it to guacamole

You can’t make mistakes with a homemade guacamole party. Serve it with tortilla chips, burrites or sliced vegetables to increase fiber and healthy fat.

Make the outfit

Make a creamy sauce sans milk with avocado. Just throw it in a blender or a kitchen processor with spices, lemon juice and heart -healthy oil (eg olive oil), then flatten to a smooth mass. Pair it with a simple salad such as this fried Roman salad with avocado sauce.

Throw in a salad

No time to dress from scratch? Add pieces, slices or even half avocado to your other salad or grain bowl. Try our fried chicken and corn salad with avocado or our avocado grain bowl with ginger sauce.

Use it with cocktails

The rich and creamy texture can help thicken fruit smoothies. In addition, it has a relatively mild taste and can be well paired by various ingredients.

Layer in burger or sandwich

Add a layer of sliced avocado to refresh your heart with a healthy sandwiches. This is especially delicious in Turkish burgers and our fictional tomato sandwiches.

Read the original article on Real Simple