The Best Way to Eat Avocados for Better Heart Health

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Swapping saturated fats for avocado may improve cholesterol and lower cardiovascular disease risk.

• Avocados provide heart-healthy monounsaturated fats, fiber, potassium and antioxidants.

• Other heart-healthy foods include nuts, edamame and fatty fish.

Avocados are beloved kitchen staples that provide a creamy topping for toast or a velvety base for guacamole. But their benefits go far beyond a filling breakfast or game-day dip. When used the right way, avocados can be a powerful part of any heart-healthy eating plan. “Replacing foods higher in saturated fat with avocado may help improve cholesterol levels, and higher avocado intake has been associated with a lower risk of cardiovascular disease,” says Johannah Katz, M.A., RD.

Keep reading to learn how replacing foods high in saturated fat with avocado can help protect your heart, along with other heart-healthy foods to add to your plate.

It May Improve Your Cholesterol Levels

Half of an avocado (about 100 grams) provides 15 grams of fat. But unlike other sources of fat that are mostly saturated fat (solid at room temperature, like cheese or butter), most of that fat is monounsaturated. Replacing sources of saturated fat with sources of unsaturated fat can have a positive impact on cholesterol levels. “That swap may help improve LDL cholesterol and overall blood lipid levels, which supports cardiovascular health,” says Katz.

Using avocado in place of saturated fat sources like butter is just as satisfying, and it comes with additional nutrients that support healthier cholesterol numbers. Along with the monounsaturated fat, you’ll get a boost of antioxidants and fiber, which may help protect LDL cholesterol particles from oxidation. This can help prevent plaque buildup on artery walls.

It May Reduce the Risk of Developing Heart Disease

The unsaturated fats in avocados may also help lower the risk of developing cardiovascular disease. A 30-year study of more than 110,000 adults found that those who ate at least two servings of avocado per week had a lower risk of heart disease than those who rarely ate them. The study also found that replacing just half a serving of other fat sources, like margarine, butter, egg, yogurt, cheese or processed meat, with the same amount of avocado was associated with a 16% to 22% lower risk of cardiovascular events.

It’s Rich in Fiber to Support Healthy Cholesterol

Avocados are unusual among heart-healthy, high-fat foods, as they are also high in fiber. Half of an avocado has nearly 7 grams of fiber, or 24% of the Daily Value. “The fiber helps to lower blood levels of ‘bad’ LDL cholesterol,” says Talia Follador, RDN, LDN.

About 30% of avocado’s fiber is soluble fiber. This type of fiber forms a gel in the digestive tract that binds to bile acids and carries them out of the body. To make more bile, your liver pulls cholesterol from your blood, which helps lower LDL cholesterol. It also slows how quickly sugar is absorbed, which helps keep blood sugar steady. Because most of us are not hitting our fiber goals in the first place, swapping fiberless saturated fats for fiber-rich avocado can make a meaningful difference in your daily intake.

It’s a Good Source of Potassium to Support Healthy Blood Pressure

The first diet recommendation most people think of for managing high blood pressure is to limit sodium, but that’s only half the picture. Recent research suggests increasing potassium may make a bigger difference in blood pressure and stroke risk than limiting sodium alone, and avocados are an excellent way to get more of it. Half an avocado has 487 milligrams of potassium, 10% of the DV. “Potassium helps to keep blood pressure in a healthy range by helping to relax blood vessels and helping your kidneys flush out extra sodium,” says Follador. So while reducing sodium may be part of your strategy, eating more high-potassium foods, such as avocado, potatoes, bananas, leafy greens and white beans, can also help. One easy swap is to replace the saturated fat–rich mayo and cheese on your sandwiches with avocado for a boost of potassium.

Potassium doesn’t work alone. Another study of more than 67,000 women in Mexico found that eating five or more servings of avocado per week was associated with a 17% reduction in hypertension compared to those who rarely or never ate avocado. The combination of potassium, fiber and bioactive compounds like phytosterols in avocado helps make it a powerful food for supporting healthy blood pressure.

Other Foods That Support Heart Health

• Nuts: “Nuts are a great source of monounsaturated fats, B vitamins, magnesium, potassium, vitamin E and fiber,” says Follador. Compared with eating no nuts, snacking on an ounce a day is associated with a 21% lower risk of cardiovascular disease. Try sprinkling them on oatmeal, adding them to salads or baking them into bread.

• Edamame: Like avocado, edamame is rich in potassium and fiber, along with some monounsaturated fat. It’s also a good source of soy isoflavones, which are associated with a lower risk of developing heart disease. Add it to stir-fries or salads, blend it into dips, or snack on crispy seasoned edamame.

• Fatty Fish: “Fatty fish such as salmon, anchovies, mackerel, sardines and herring are rich in heart-healthy omega-3 fatty acids, which can help lower triglyceride levels and are associated with a lower risk of cardiovascular disease,” says Kiran Campbell, RDN. To optimize the heart-healthy benefits, swap two servings of red meat for fatty fish each week. Try a quick and delicious salmon skillet or snack on sardines on crackers for protein-rich midday fuel.

Our Expert Take

Replacing saturated fat–rich foods like butter, cheese or processed meat with avocado isn’t the secret to a healthy heart, but it’s a start. Although avocados have a rich, creamy texture similar to that of other fats, they also provide monounsaturated fat, fiber, potassium and bioactive compounds that may help lower cholesterol levels and blood pressure. Spread avocado on toast instead of butter, dollop it on tacos instead of sour cream, or mash it into egg salad instead of mayo to add a boost of heart-protective nutrients to the meals you already love.

Read the original article on EatingWell