Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017. In 2020, imports of avocados reached a record 2.1 billion pounds in part because with limited dining out, avocados were featured at grocery stores at lower prices.
This is good news for those eating a heart healthy diet!
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet.
A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily. While this might seem like a lot of avocados, remember that most guacamole recipes utilize about one avocado per person. Avocados are also high in mono-unsaturated fat, fiber (9 grams for a medium avocado), and potassium – all of which are associated with cardiovascular health.
In addition to improving heart health by impacting your levels of cholesterol, new research indicates that avocados may further improve your heart health by impacting the gut biome.
A 2020 study that followed 163 overweight and obese subjects divided them into two groups: one group that included avocado in one of their three daily meals and the other group that didn’t. The avocado group experienced a greater abundance and diversity of gut microbes, a reduction in bile acids, and an increase in short-chain fatty acids – and that is believed to contribute to a reduction in the development of cardiovascular disease.
Avocado calories and weight loss
Of course, anyone tracking their daily calorie intake on their phones or in a meal log probably knows that avocados are high in calories. But does that necessarily mean eating avocados will sabotage your weight loss goals?
The short answer is: No.
The National Health and Examination Survey study found that people who consumed avocados had significantly lower BMIs, waist circumference, and body weight, vs. non-consumers.
Additionally, the Adventist Health Study 2, which followed 55,000 participants for four to 11 years found that normal weight participants eating about one-fifth of an avocado per day had the lowest odds of becoming overweight or obese, while overweight or obese participants eating one-fifth of an avocado per day were more likely to achieve a normal BMI over time.
The ABCs of avocados
Avocados are unique fruits native to the highlands of Mexico, Guatemala, and the Pacific coast of Central America. They are a staple in diets where fatty meats, fish, or dairy foods are limited; in fact, avocado often is used as a substitute for meat in sandwiches. They’re also used in milkshakes in Eastern Asia.
Generally served raw – we all know about guacamole – Hass avocados can be cooked for short periods without becoming bitter; other varieties are rendered inedible by heat.
Ripe avocados should yield to gentle pressure when squeezed. If they squeeze too easily, they are likely overripe. The flesh is prone to browning, so it’s best to peel and cut avocados just before serving or sprinkle the cut slices with lemon or lime juice to prevent discoloration.
Avocados also are rich in potassium, fiber, and vitamins B, E, and C. In addition, they contain several plant-based nutrients, including:
- Phytosterols – When consumed in recommended amounts, this compound can lower cholesterol, a risk factor for heart disease.
- Leutin and zeaxanthin – These carotenoids function as antioxidants and protect healthy cells, especially in a person’s eyes.
So, if you are eating avocados – whether it’s a guacamole dip or a bean and avocado burrito (see recipe below) – during the football playoffs or Super Bowl, you can feel confident that the avocados not only taste good but they are good for heart health, too.
FAQs
Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent, according to research published in the Journal of the American Heart Association. A healthy diet can reduce your risk of developing coronary heart disease and stroke.
What happens if you eat avocado every day? ›
In addition to a high quantity of fiber, avocados possess phytochemicals and other nutrients which aid in many physical health processes such as: Lowering blood pressure (due to high levels of potassium) Lowering cardiovascular inflammation. Prevention of cataracts and protection against UV light damage.
What does Dr Gundry say about eating avocado everyday? ›
It is true that when you practice Dr. Gundry's diet you'll want to indulge in fruit only when it's in season and only in moderation. But, there's one superfood that's an exception to those rules. It's the avocado… and you can enjoy an avocado every single day.
Is there a downside to eating avocados? ›
While avocados are good for you, it's possible to have too much of a good thing. Overeating avocados can cause adverse effects: Weight gain. Despite being an unsaturated fat, eating too many avocados can lead to weight gain due to the fat content.
What does avocado do to your arteries? ›
Oleic acid.
Research shows that replacing foods high in saturated fat (such as butter, cheese, and meat) with those rich in unsaturated fats (such as avocados, nuts, and seeds) helps lower blood levels of harmful LDL cholesterol, a key culprit in coronary artery disease.
Can I eat eggs and avocados every day? ›
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
When not to eat avocado? ›
Avocados are rotten if they're mushy when squeezed, brown or moldy inside, and have developed rancidity or a sour smell. You may be able to salvage part of the fruit if it's just starting to brown inside and the rest of the fruit looks, smells, and tastes fine.
Which type of avocado is the healthiest? ›
All avocados are calorically dense and high in healthy fats, vitamins, and minerals. Avocados from Florida are sometimes advertised as “l*te” due to their lower fat content compared with the popular Hass avocado, but the overall nutritional difference between the two is small.
Do avocados burn belly fat? ›
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
What is the one food we should all stop eating? ›
Foods high in salt (sodium), such as some canned foods, processed meats (e.g., lunch meats, sausages, hot dogs, ham), and frozen dinners should be avoided.
Heart function.
Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid. This heart-healthy fat helps lower inflammation in your heart and blood vessels. Avocados also have a nutrient called beta-sitosterol, the plant version of cholesterol. Beta-sitosterol helps lower your cholesterol levels.
What not to mix with avocado? ›
Avoid combining with dairy, processed foods, or additives. Mixing avocados with alcohol affects liver function and hydration. Their mild flavor clashes with acidic fruits and spicy foods, causing potential acid reflux and gastrointestinal discomfort.
What medications interact with avocados? ›
Warfarin (Coumadin) interacts with AVOCADO
Warfarin is used to slow blood clotting. Avocado has been reported to decrease the effects of warfarin. Decreasing the effects of warfarin might increase the risk of clotting.
Is one avocado a day too much? ›
How much to eat: One avocado a day can help improve bad cholesterol levels in overweight and obese people, a study published in 2015 in the Journal of the American Heart Association found. Make avocados part of your daily healthy eating plan, but consider downsizing your servings to: half of a whole fruit, 120 calories.
How much avocado should you eat a day to be healthy? ›
Deciding how many avocados to throw in the grocery basket? You first have to look at what your goals are for your weight, gut health, overall healthy diet — and your body type, activity level and genes, Cucuzza says. “Usually, I would recommend that ½ to one avocado a day is reasonable,” she says.
Can too many avocados raise cholesterol? ›
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.
Is avocado good for heart and liver? ›
Avocado is the superfood of this modern world. It contains a good amount of different vitamins, minerals which improves the overall health of the liver. It contains a unique antioxidant known as glutathione which helps to filter harmful toxins from your body.
Is avocado good for heart and kidneys? ›
Avocados: Avocados are often touted for their nutritious qualities, including their heart-healthy fats, fiber, and antioxidants, but one thing they aren't good for is your kidneys. This is because avocados are a very rich source of potassium. One cup of avocado has double the amount of potassium of a medium banana.
