Heart disease is the second leading cause of death in the UK, and experts are highlighting a surprising fruit that could help slash the risk. US cardiologist Sarah Alexander has identified avocados as the number one fruit for heart health, noting that they are packed with nutrients that support cardiovascular function.
According to research cited by EatingWell, people who ate at least two servings of avocado per week were 16% less likely to develop cardiovascular disease and 21% less likely to have coronary heart disease compared to those who did not. Additionally, replacing just half a serving of butter or margarine with avocado was associated with a 16 to 22% lower risk of cardiovascular disease.
Avocados are rich in potassium, with half an avocado providing nearly 500 milligrams — more than a banana. This helps counteract the blood pressure-raising effects of sodium. They also contain monounsaturated fat, which can lower cholesterol, along with fibre, vitamins, minerals, and antioxidants like vitamin E and carotenoids.
The fruit also boasts more plant sterols than most others, which act as barriers to cholesterol absorption in the gut. Some studies suggest plant sterols can reduce cholesterol levels by up to 10%. Dr Alexander said: 'Plant sterols can lower cholesterol by preventing absorption of cholesterol, and lower cholesterol can reduce your risk of developing cardiovascular disease.'
With versatility in cooking, avocados can be used in salads, toast, smoothies, or as a substitute for less healthy fats. As heart disease remains a major concern, incorporating avocados into a balanced diet may offer significant protective benefits.
