Did you know that a simple piece of fruit can be your best ally in reducing cholesterol levels and looking after your heart? Cardiology experts agree that this fruit, rich in essential nutrients, could make all the difference to your diet. It’s easy to incorporate into your meals, and stands out for its artery-protecting effects and beneficial action against inflammation.
It’s not an exotic fruit that’s hard to find, but a food you’ve probably come across in the supermarket. What are its scientifically-proven benefits? Why do specialists consider it a must for optimum health? Several cardiologists have revealed their practical advice in Parade. Here’s what this fruit is (and how to adopt it in your daily life).
What’s the number one fruit to eat every day to combat bad cholesterol?
According to a study published in the scientific journal Cureus, eating avocado regularly can significantly reduce the risk of cardiovascular disease. Researchers analysed studies on avocado consumption and found that people who ate avocados frequently had lower cholesterol levels and were less exposed to heart disease.
Dr Anthony Altobelli III, Clinical Head of Cardiology, points out that replacing foods rich in saturated fats, such as butter or cold meats, with foods rich in unsaturated fats, such as avocado, is the key to maximising the benefits.
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Why is this fruit so effective against cholesterol?
Cardiologists have identified three main reasons why avocados are a real superfood for the heart.
Unsaturated fats that protect your arteries
Avocados are an excellent source of unsaturated fats, known for their positive effect on cardiovascular health. These ‘good’ fats help to reduce LDL, the notorious ‘bad cholesterol’, which can build up in the arteries and increase the risk of heart attacks and strokes. Michelle Routhenstein, a dietician specialising in cardiology, explains that these fats also reduce inflammation, a key factor in heart disease.
A treasure trove of fibre for a healthy heart
Did you know that 80% of avocados are made up of fibre? This nutrient, often associated with digestive health, also plays an essential role for the heart. ‘Fibre binds to cholesterol in the digestive system, preventing it from being absorbed into the blood, and helps to regulate LDL levels,’ explains cardiologist Dr Sharayne Mark.
A dose of antioxidants to fight inflammation
Avocados are also rich in antioxidants, which help combat chronic inflammation, a factor that aggravates cardiovascular disease. These compounds, like the lutein and potassium found in avocados, help to protect cells and maintain a healthy cardiovascular system.
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How can you incorporate this fruit into your daily routine?
Experts recommend eating around one whole avocado or two portions a week to reap its benefits. Not a fan of plain avocado? Add it to your salads, sandwiches or omelettes. And don’t forget: a balanced diet that includes other foods rich in unsaturated fats, such as nuts or olive oil, is just as important.
In short, if you’re looking for a simple, tasty way to look after your heart, avocados are an excellent place to start. And as Dr Altobelli reminds us: ‘No diet is perfect, but adding avocado to a healthy diet can make a big difference’. So, are you ready to take action?