Study shows link between regular consumption of avocado and reduced risk of cardiovascular disease

The fact that something as tasty as avocado can have significant positive effects on our health shows how easy it can be to eat healthily.

Who doesn’t love a wonderfully creamy and green avocado? This fruit is one of my absolute favourites and nutritionally it’s a real treasure. Avocado is rich in healthy fats, contains lots of fibre and important antioxidants that all have positive effects on the body. No food on its own can have a miraculous effect, but as part of a healthy diet rich in fruits, vegetables and whole grains, avocado contributes to a healthier cardiovascular system, which affects many different functions in the body.

This type of study can’t demonstrate that the risk of cardiovascular disease decreases if you eat avocado. However, it can point out a clear and important link between the regular consumption of avocado and a reduced risk of cardiovascular disease.

A brand new study, published in the Journal of the American Heart Association in late March 2022, shows that the regular consumption of avocado can increase the chances of better cardiovascular health. Lorena S. Pacheco, researcher at Harvard T.H. Chan School of Public Health, in collaboration with her colleagues, has studied more than 100,000 American women and men. At the start of the study, they were all healthy and without any symptoms of cancer, coronary heart disease or stroke, and they were followed over a 30-year period. The results, which have now been published, show that a connection was discovered between the regular consumption of avocado and a reduced risk of cardiovascular disease and coronary heart disease. Those who ate half an avocado at least twice a week reduced their risk of coronary heart disease by 16 per cent and cardiovascular disease by as much as 22 per cent. It’s important to remember that cardiovascular disease is one of our most common diseases and causes of death. 

The best thing you can do is to replace foods such as margarine, butter and processed meats with avocado. One of my favourites is to mash avocado with a bit of olive oil, lemon and salt and spread on Danish rye bread – it’s delicious! What’s really nice is that there are many simple ways to eat more avocado such as:

• Replace margarine, butter or meat spreads with avocado

• Prepare a simple avocado salad with olive oil, honey, lemon and salt

• Make a guacamole with delicious coriander

• Have it as a snack between meals

• It goes great in all kinds of salads

My advice:

Eat at least half an avocado a couple of times a week to get the most out of all its important nutrients.