Heart disease risk ‘cut by an avocado a week’ – how to add more to your diet

The risk of heart disease was found to be reduced by eating avocados, according to new research.

A new study says eating one or more avocados weekly reduced people’s heart disease risk by a fifth.

The fruit has unsaturated fats – especially monounsaturated fat, also known as a ‘healthy fat’ – plus fiber and other components linked to good heart health.

Eating one weekly (the equivalent of two servings) appears to slash the risks of coronary heart disease by 21 percent compared to people who do not eat avocado.

Aside from being delicious, avocados also contain dietary fiber, healthy monounsaturated fats and other key vitamins and minerals, including magnesium and vitamins C, E, and K.

Researchers looked at the diets of more than 110,00 people in research published in the Journal of the American Heart Association (JAMA).

“Our study provides further evidence that the intake of plant-sourced unsaturated fats can improve diet quality and is an important component in cardiovascular disease prevention,” said Dr Lorena Pacheco, lead author from the Harvard TH Chan School of Public Health in Boston.

Here are eight ways to eat more of the brunch favorite – without a slice of toast in sight.

Avocado ideas to add to every meal

1. In your favorite green smoothie bowl

Avocados are great for thickening smoothies

Smoothie bowls may be less trendy now than they were five years ago, but they still remain a popular breakfast option, particularly in the spring and summer.

Adding avocado to your blender will help you thicken your bowl, particularly if you also use frozen bananas.

Mix blueberries, spinach and raspberries for a sweet and tangy start to the day.

2. As a tasty guacamole

guacamole dish
Guacamole is an easy and delicious way to get your fill of avocados

Guacamole has its roots in Central America.

In Mexico, avocados grow in abundance, and the Aztecs were said to eat it combined with spices. These days, the tasty dip is more often used to top popular Tex Mex dishes like enchiladas and nachos.

However, if made simply and fresh at home (by mashing up ripe avocados with garlic, lime, black pepper and chilies), guacamole with tortilla chips or crudités makes an excellent snack and is an easy way to get those vital vitamins in.

3. In a creamy pasta sauce

Yep, a creamy pasta without the cream.

Adding avocado to a blender with tasty ingredients like basil, chilli, lemon juice and black pepper, and combining until a creamy sauce will make an easy topping for your pasta of choice.

Add a little bit of Grana Padano and you have a quick and healthy midweek meal.

4. In a chocolate mousse

chocolate mousse
Avocado can make chocolate mousse vegan

You read that right. Avocado makes a great substitute for eggs in a chocolate mousse – which can make an indulgent vegan pudding.

You can’t taste the avocado when it is paired with high cocoa dark chocolate and some of your favorite dairy-free milk.

This dessert is a lush final course for a dinner party and can be made in under ten minutes, because it turns out that avocados and blenders go hand in hand.

5. Stuff them

You may be used to stuffing a pepper, a sweet potato or a mushroom, but you can also stuff an avocado.

Take out the stone (carefully – apparently injuries from removing them are on the rise), and add couscous, rice, beans, cheese, cooked prawns, whatever you like.

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5. In banana muffins

Because it’s high in fat, thick and creamy, avocado is a great addition to a muffin, particularly with banana.

It’ll make an excellent breakfast or snack and paired with chocolate chips is a sure-fire hit with kids and grown ups alike.

No need for butter and oil, the avocado is doing all the work.

7. Bake them

Baked Avocado with eggs
Try baked avocados for brunch

A great brunch alternative to the usual avocado toast (delicious but becoming rather overdone).

Take the stone out of your avocado, crack an egg in the hole, top with cheese or herbs and bake it.

This will be delicious with a hollandaise sauce and some sourdough or a zesty Pico de Gallo (Mexican tomato sauce).

8. Drink them

Sinh Tố Bơ is a cold drink from Vietnam, much like a milkshake, made with condensed milk, coconut milk and ice.

It has a beautiful green color and a nutty taste. The name translates to ‘butter fruit smoothie’ and is a very accurate description.

How to save on avocados

Freshly cut sliced ​​avocado on a cutting board
The unsaturated fats in avocado is an important part of heart disease prevention, researchers said

The bad news is that avocados are on the more expensive end of fruit and veg items.

Prices have reported just surged to a 24-year high, a rise that has been put down to inflation pressures and Covid-related supply problems in Mexico, as reported in the Daily Mail.

But if you want to get your hands on them at a slightly lower cost, check out the reduced aisle in your local supermarket for those on the turn (perfect for throwing in a blender).


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George Holan

George Holan is chief editor at Plainsmen Post and has articles published in many notable publications in the last decade.

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