12 Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

What we refer to as "avocado" is the fruit of the avocado tree, called Persea americana.
This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood... which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass avocado.
It is often called "alligator pear," which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin... like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don't think that matters, but this is one of the reasons they are favored by many "old school" experts who still believe these things are inherently harmful.

Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren't getting enough of .
This nutrient helps maintain electrical gradients in the body's cells and serves various important functions.
Avocados are actually very high in potassium... with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Bottom Line: Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don't just contain any fat... the majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Bottom Line: Avocados and avocado oil are high in monounsaturated oleic acid, a "heart healthy" fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups... one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the "good") cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the U.S.
Avocado consumers were found to be much healthier than people who didn't eat avocados.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.
However... correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.
Therefore I don't think this particular study carries much weight.

Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them... move them from the digestive tract and into the body, where they can be used.
Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K... along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So... not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.
Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.
Therefore, eating avocados should have benefits for eye health over the long term.

Bottom Line: Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in preventing cancer.
One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind that these studies were done in isolated cells and don't really prove anything about what happens in a living, breathing human.

Bottom Line: Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.
Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis.
Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.
In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

12. Avocado is Delicious and Easy to Incorporate in The Diet

Not only are avocados healthy, they're also incredibly delicious and go with all sorts of foods.
You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with various other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn't happen as quickly.


At the end of the day, avocados are an awesome food. They're loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and... last but not least, taste incredible.
What more could you ask for in a food?

18 Superfoods For Your Heart

To prevent heart attacks, avoid unhealthy food, and eat foods rich in nutrients, fiber, and healthy fats. 

Heart-healthy foods

While deaths due to heart disease have dropped in recent years, it's still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.

It's clear that healthy eating and living (like exercising more!) can make a huge difference.

Read on to see what you should be including in your diet to keep your ticker happy for decades to come.

Salmon

Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.

Oatmeal

Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.

Blueberries

Not just blueberries, but strawberries and other berries as well. According to a 2013 study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.

Dark chocolate

Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don't make the grade when it comes to protecting your heart.

Citrus fruits

Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don't get as much of these compounds, a 2012 study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

Soy

Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. What's more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or "bad" cholesterol.

Potatoes

There's no reason to shun potatoes because they're white and look like a "bad" starch. As long as they're not deep fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure. And they're high in fiber, which can lower the risk for heart disease. "They are definitely not a junk food or refined carbohydrate," says Graf. "They have a lot of health benefits."

Tomatoes

Tomato consumption in the U.S. has been rising and that's a good thing. Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they're a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk. And because they're low in calories and low in sugar, they don't detract from an already-healthy diet. "They're excellent for the body in a number of ways," says Graf.

Nuts

This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. "Some people in the past have avoided nuts because they're higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don't," says Graf. And leaner people are at a lower risk for heart problems. Look for varieties that don't have a lot of added salt.

Legumes

Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. And legumes may help control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.

Extra-virgin olive oil

In a landmark study, people at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and dying by 30%. Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat, says Graf. And they "add a lot of flavor to salads," she notes.

Red wine

Red wine, or small amounts of any type of alcohol, are thought to lower heart disease risk. (Higher amounts, more than a drink or two a day, can actually increase risk.) While some say a polyphenol found in red wine, resveratrol, gives that beverage an added benefit, research suggests that any type of alcohol in moderation works. As with coffee, though, none of these properties are a reason to start drinking alcohol, says Graf. You can also get resveratrol from non-alcohol sources, like natural peanut butter and grapes.

Green tea

Long a favorite in Asia, green tea has grown more popular in the West and may bring with it significant health benefits. A 2013 study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke compared with people who "seldom" imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.

Broccoli, spinach and kale

When it comes to your health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. "Green vegetables are super health-promoting foods," says Graf.

Coffee

Another widely consumed beverage—coffee—may also promote heart health. One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%. It's not clear where the benefit comes from and the news isn't necessarily a reason to pick up the habit. "If you're already drinking coffee and enjoying it, continue," says Graf. "If not, there's no reason to start."

Flax seeds

Flax seeds as well as the ultra-chic (among the health conscious) chia seeds are high in omega-3 fatty acids, says Graf. That's one reason they're good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.

Avocado

These soft, tasty fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They're also high in antioxidants and in potassium, says Graf. They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.

Pomegranate

Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it's important to have variety in your diet. If you don't like pomegranates or can't afford them, reach for apples, which also contain plenty of health-promoting compounds, says Graf.

 Source:

The Seven Foods You Should Eat for a Healthy Heart

• Health experts say you should eat dark chocolate to prevent heart disease
• They also recommend pumpkin seeds and whole grains
• Replace processed snacks with a handful of nuts to reduce risk of a heart attack

You can eat your way to a longer life with just a few everyday foods that will keep your heart healthy, experts say.

Though exercise is important too, eating these seven foods is said to help prevent heart disease, as well as boost general health.

From pumpkin seeds to green tea, these are the foods and drinks we should try and eat every day.

1. Whole grains 

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack - so it's important to eat the right foods to prevent illness

Replacing white bread with bread containing whole grains could greatly reduce the risk of coronary disease and stroke, according to AXA PPP healthcare experts, who put together this list of foods to eat to improve heart health. 

Refining flour eliminates many of the health benefits otherwise found in whole grains, they say. 

2. Nuts 

Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. 

Studies have shown that a daily consumption of one portion of nuts reduces the risk of coronary disease. This effect is even more pronounced if the nuts are replacing 'processed' snacks rich in sugar, saturated fats, or trans fats.  

3. Chocolate 

Seven million people are living with heart disease in the UK - eating dark chocolate could help improve the health of your heart

Studies have shown that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow.

But no improvement is observed in those who eat 'processed' chocolate, which contains very little cocoa paste. 

The health benefits of dark chocolate is linked to a property in its polyphenols which releases a chemical messenger - nitric oxide. That increases arterial dilatation, while at the same time improving blood flow and reducing platelet aggregation - boosting heart health.

4. Avocado 

These are rich in vitamins B, especially B5, which is important for adrenal health. 

Its creamy texture may help reduce cravings as well, and, being rich in monounsaturated fat and protein, it may help to quell your appetite too.

5. Omega-3s

Omega-3 oils can come from marine, animal and plant sources, but no matter where they come from, they greatly improve heart health.

You should try to include omega-3 oils from all of these sources as part of a balanced diet. 

6. Pumpkin seeds

Heart disease costs the UK's economy £15 billion a year, and the cost of caring for people with heart disease is £11 billion a year (pictured: pumpkin seeds which could boost heart health)

These seeds are packed with stress-relieving magnesium which is good for heart health as stress levels can have a severe impact on the heart. 

The seeds also contain plenty of protein and healthy fats to keep those hunger cravings at bay and help with weight loss.

7. Green tea

A recent study has shown that drinking green tea rapidly improves the function of the endothelia cells lining the circulatory system.

Endothelial dysfunction is what triggers the thickening of artery walls, which could then lead to heart disease.

Source: