(NaturalHeath365)  There are plenty of ways to reduce your risk of heart disease, including diet and exercise.  In fact, surprising to many people, eating fat-rich avocados can actually help to reduce the risk of heart disease.  Avocados taste amazing and clearly benefit the human body, as detailed below.

A recent study shows people who consume two or more servings of avocados per week have a 16% to 22% less chance of developing heart disease.  The details of this study are quite interesting.

Higher intake of avocados associated with significantly lower risk of cardiovascular disease

The study referenced above, conducted by Pacheco et al., used data from two potential cohort studies dating back to the late 1980s up until 2016.  The participants reported information about their food intake every two years.  The cohort participants also answered questions about medical history, lifestyle, and overall health.

The study subjects were asked how frequently they consumed specific foods, focusing on avocados, olive oil, butter, and plant oil.  Once lifestyle and diet factors were adjusted for, researchers determined that those who ate more avocados were less likely to develop heart disease and stroke.

Interestingly, the study revealed that consuming half a serving of avocados each day in place of the same amount of margarine was enough to reduce the risk of heart disease by the 16% mentioned above.  However, it must be noted that the study had limitations of note.  For example, some question whether self-reported food intake is accurate as people tend to feel guilty about eating unhealthy food.

Heart disease remains leading cause of mortality worldwide

The study’s findings, as detailed above, are meaningful as heart disease is the leading cause of mortality across the globe.  Cardiovascular disease also causes atherosclerotic lesions to form, causing the arteries to narrow, leading to a thrombus formation followed by a clinical event.

All in all, nearly 18 million people die each year due to cardiovascular diseases.  As the massive baby boomer age cohort moves through its golden years, heart disease and cancer will be the center of the medical industry’s attention.

The role of diet and lifestyle in heart health

Sufficient sleep, exercise, and food consumption all play a role in preventing heart disease.  However, the average person is understandably unaware of the most important foods to eat to improve their heart health.  For example, avocados are loaded with monounsaturated fatty acids, yet they are also rich in polyphenols 5 and antioxidants.

Avocados have the ability to decrease LDL-C (low-density lipoprotein cholesterol), proving helpful in preventing cardiovascular disease.  In case you need more reasons to chow down on avocados, here is another one.  Previous epidemiological studies have found that the regular consumption of avocados reduces cholesterol and triglycerides while simultaneously hiking serum HDL-C (high-density lipoprotein cholesterol) concentrations.

Science has spoken and shown that avocados deserve a spot on your plate.  Best of all, including them in your diet is not difficult.  Make a delicious avocado toast, or add sliced avocados to your salad to give it a nutritional boost with heart-protective benefits.

Sources for this article include:

NaturalHealthResearch.org
Paho.org