Avocado's high fat content gives it plenty of bad rep. After all, it's commonly believed that fat of any kind clogs up your arteries and gives you a heart attack. Don't forget that it causes weight gain, too.
But a new paper indicates that fat has been falsely accused all this time. Its authors claim that instead of minimizing your consumption of saturated fats, you need to walk more often, minimize stress, and eat more “real” foods instead of processed ones to lower your risk of heart disease. It's refined carbohydrates, they say, that leads to heart disease and not fat.
Meanwhile, an expert from the Indiana University School of Medicine suggests that sugar, not fat, is also to blame for weight gain. This is based on research that showed people who follow low-fat weight loss diets do not shed weight. Those who follow a diet that's high in fat but low in refined carbs, however, lose weight and even gain added health benefits in the process.
Avocado is a highly nutritious fruit that matches its fat content with plenty of other nutrients. Among the health-boosters it contains are antioxidants, vitamins, minerals, and a range of phytochemicals. These contribute to the avocado's many health benefits, especially relating to your heart.
Yes, avocado is actually good for your heart. In fact, past studies indicate that eating avocados doesn't raise your cholesterol levels. It doesn't add to your weight either. Its health benefits have had it compared to walnuts, almonds, and pistachios – superfoods in their own right – but with lower calories.
These specific nutrients make consuming avocados highly beneficial to your heart:
- Dietary fiber – This comprises 80 percent of the avocado's carbohydrate content. About 70 percent of which is insoluble fiber, otherwise known as roughage, that aids in maintaining proper digestion and acts as a prebiotic that promotes the growth of “good” gut bacteria. Around 30 percent of the fruit's dietary fiber is composed of soluble fiber, which helps your body inhibit the absorption of “bad” cholesterol that may contribute to heart attacks.
- Potassium – This is one of the most abundant nutrients in avocados. Potassium is especially important to your heart because of its hypotensive qualities; it helps lower and normalize your blood pressure. Elevated blood pressure can lead to various cardiovascular diseases.
- Antioxidants – This group includes plant pigments like lutein and zeaxanthin, which greatly benefit your eyes; and vitamins such as C and E. Antioxidants fight free radicals, preventing oxidative damage that harms your cells and consequently, your organs. Oxidative stress has been known to lead to serious conditions like heart disease and cancer.
- B-vitamins – Avocados contain several B-vitamins, known to help maximize your body's ability to convert carbohydrates into energy. However, specific B-vitamins, such as pyridoxine (B6) and folate (B9), help regulate the amount of homocysteine in your body. Homocysteine has been linked to the formation of vascular plaque that characterizes atherosclerosis, a common cause of heart attacks.
Discover more benefits of eating avocados and other fruits at Fruits.news.
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