According to the cardiologist

Reviewed Diettian Karen Ansel, Ms, Rdn

The main points

• According to a cardiologist, avocados are the best fruits for heart health.

• Avocados are rich in heart fat, fiber, vitamins, minerals and antioxidants.

• Studies have found that they can help lower cholesterol and blood pressure.

Heart disease is the first cause of death in the US. And millions of Americans are taking cholesterol and blood pressure lowering drugs to reduce their risk. And what if we told you that there were certain foods that were proven to protect against heart disease? As a fruit! Of course, there are many choices. So we asked for cardiologist Sarah Alexander, MD, FACC, to share their favorite fruits for heart health. Her answer? Avocados (yes, they are actually fruits!).

That is why she is such a big fan, and delicious ways to add more of these hearts to food, snacks and even desserts.

As avocados can improve heart health

They are rich in heart -healthy nutrients

Avocados contain vitamins, minerals and antioxidants that maintain heart health. One discharge, says Alexander, is potassium. “Potassium helps lower blood pressure by lowering the effects of sodium,” she says. Think of potassium and sodium levels when potassium aims to outweigh the effect of sodium blood pressure. With nearly 500 milligrams of potassium per avocado, they boast even more potassium than bananas.

That’s not all. Avookades are also packed with antioxidants such as carotenoids and vitamin E, which help protect blood vessels, lower harmful LDL cholesterol and stimulate overall blood vessels.

They are loaded with useful fat

Avocados are rich in heart -favored polyunsaturated and monounsaturated fat. Studies have shown that these fat can help lower LDL cholesterol. These fats are so useful that the American nutrition guidelines specifically recommend them to determine as much as saturated fat.

Several studies confirm the connection between avocados and lower LDL and better heart health. For example, a meta -analysis of seven studies found that the total level of avocado eaters and LDL cholesterol was lower than non -avocado eaters. Additional studies associate avocado consumption with less heart disease. For example, one study found that people who ate at least two servings of avocado per week were 16% less common with cardiovascular disease, and 21% less common in coronary heart disease than those who did not eat avocados. The study also found that only half of the butter or margarine portion of avocado was linked to 16-22% of the risk of cardiovascular disease.

They are a surprising source of fiber

Avocados are packed with a fiber, a nutrient that most of us do not consume enough. In fact, half the avocado provides almost 7 grams of fiber. This is a quarter of 28 grams of daily value! About half of this is the cholesterol level of soluble fiber. This useful fiber binds to cholesterol building blocks in the intestine and wipes them from your body as a broom, naturally lowering cholesterol. If this was not enough, research found that the fiber also plays an important role in lowering blood pressure.

Have cholesterol -lowering plants of sterols

Have you ever noticed how margarine baths are often customized with healthy logos or claims? The reason is that many of these products contain cholesterol -lowering compounds called plants. Well, so are avocados! In fact, Avocados boast more plants’ sterols than most other fruits. “Plant sterols can reduce cholesterol by preventing cholesterol absorption, and lower cholesterol can reduce the risk of your cardiovascular disease,” says Alexander. They act by acting as shields, helping to block cholesterol absorption in the intestine. They are so effective that they have been shown to lower LDL cholesterol by approximately 10%.

Tips for enjoying avocados

Here are some fresh ideas for enjoying avocados, snacks, drinks or even sweet dishes:

• Try a new turn of avocado toast: Who doesn’t like avocado toast? Try our White Bean and Avocado toast to get a new Heart-Sealthy’s favorite spin. Alternatively, protein -packed alternatively at the top with eggs at the top.

• Turn them into falls: Guacamole is one of Alexander’s favorite. Plus, it is one of the easiest preparation. Chipotle fans will enjoy our almost Chipotle Guacamole. Keeping something different? Discard our extremely creamy immersion of avocado-yogurt and enjoy it with sliced ​​fresh vegetables.

• Turn them on Mayo: Give your chicken or tuna salad creamy, heart -healthy removal by exchanging avocado for all your Mayo recipe or part of your recipe. In this avocado chicken salad, it is deliciously creamy. Alternatively, crush it instead of mayonnaise or cheese sandwiches.

• Mix them into cocktails or soups: Add fresh or frozen pieces of avocado to cocktails or soups to get a rich, creamy texture. Need ideas? Try our truly green cocktail or this avocado -filled cream cucumber soup.

The essence

According to a cardiologist, avocados are the fruit of the first heart health. These nutritious fruits are packed with a lot of heart healthy nutrients. They are loaded with unsaturated fat, fiber, vitamins, minerals, antioxidants and plant sterols that support heart health. Due to its mild taste and rich and creamy texture, avocados are delicious, sandwiches, cocktails, soups, cocktails and even desserts. So give your heart the love she deserves and look into one today!

Read the original article about Eatingwell