The #1 Fruit to Eat for Better Heart Health, According to a Cardiologist

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Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• According to a cardiologist, avocados are the best fruits for heart health.

• Avocados are rich in heart-healthy fats, fiber, vitamins, minerals and antioxidants.

• Research has found they may help lower cholesterol and blood pressure.

Heart disease is the No. 1 cause of death in the United States. And millions of Americans take cholesterol- and blood pressure-lowering medication to reduce their risk. But what if we told you there were certain foods that were proven to protect against heart disease? Like fruit! Of course, there are loads of choices. So, we asked cardiologist Sarah Alexander, M.D., FACC, to share her favorite fruit for heart health. Her answer? Avocados (yes, they’re actually fruits!).

Here’s why she’s such a big fan, plus tasty ways to add more of these heart-healthy fruits to meals, snacks and even desserts.

How Avocados May Improve Heart Health

They’re Rich in Heart-Healthy Nutrients

Avocados contain vitamins, minerals and antioxidants that support heart health. One standout, says Alexander, is potassium. “Potassium helps lower blood pressure by decreasing the effects of sodium,” she says. Think of potassium and sodium like a seesaw, where potassium works to counterbalance the blood pressure-raising effects of sodium. With nearly 500 milligrams of potassium per half-avocado, they boast even more potassium than bananas.

That’s not all. Avocados are also packed with antioxidants like carotenoids and vitamin E, which help protect blood vessels, lower harmful LDL cholesterol and promote overall vascular health.

They’re Loaded with Beneficial Fats

Avocados are rich in heart-friendly polyunsaturated and monounsaturated fats. Research has shown that these fats can help lower LDL cholesterol levels.,  These fats are so beneficial that the Dietary Guidelines for Americans specifically recommends prioritizing them over saturated fats as much as possible.

Several studies confirm a link between avocados and lower LDL and better heart health. For instance, a meta-analysis of seven studies found that avocado eaters had lower total and LDL cholesterol than non-avocado eaters. Additional research links avocado consumption to less heart disease overall. For instance, one study found that people who ate at least two servings of avocado per week were 16% less likely to develop cardiovascular disease and 21% less likely to have coronary heart disease than those who didn’t eat avocados. The study also found that replacing just half a serving of butter or margarine with avocado was associated with a 16% to 22% lower risk of cardiovascular disease.

They’re a Surprising Source of Fiber

Avocados are packed with fiber, a nutrient that most of us don’t consume enough of. In fact, half an avocado provides nearly 7 grams of fiber. That’s one-quarter of the 28-gram Daily Value! About half of that is cholesterol-lowering soluble fiber. This helpful fiber binds to cholesterol building blocks in the gut and sweeps them out of your body like a broom, naturally lowering cholesterol. If that weren’t enough, research has found that fiber also plays a role in reducing blood pressure.

Contain Cholesterol-Lowering Plant Sterols

Have you ever noticed how margarine tubs are often plastered with heart-healthy logos or claims? The reason is that many of these products contain cholesterol-lowering compounds called plant sterols. Well, so do avocados! In fact, avocados boast more plant sterols than most other fruits. “Plant sterols can lower cholesterol by preventing absorption of cholesterol, and lower cholesterol can reduce your risk of developing cardiovascular disease,” says Alexander. They work by acting like shields, helping block cholesterol absorption in the gut. They’re so effective that they’ve been shown to lower LDL cholesterol by roughly 10%.

Tips to Enjoy Avocados

Here are some fresh ideas to enjoy avocados in meals, snacks, drinks or even sweet treats:

• Try a New Twist on Avocado Toast: Who doesn’t love avocado toast? For a new spin on this heart-healthy favorite, try our White Bean & Avocado Toast. Or, for a protein-packed alternative, top it with Jammy Eggs.

• Transform Them into Dips: Guacamole is one of Alexander’s favorites. Plus, it’s one of the easiest dips to prepare. Chipotle fans will love our Almost Chipotle’s Guacamole. Craving something different? Whip up our ultra-creamy Avocado-Yogurt Dip and enjoy it with sliced fresh veggies for dunking.

• Swap Them in for Mayo: Give your chicken or tuna salad a creamy, heart-healthy makeover by swapping in avocado for all or part of your recipe’s mayo. It’s deliciously creamy in this Avocado Chicken Salad. Or, mash it to use in place of mayo or cheese in sandwiches.

• Blend Them into Smoothies or Soups: Add fresh or frozen avocado chunks to smoothies or soups for a rich, creamy texture. Need ideas? Try our Really Green Smoothie or this avocado-infused Creamy Cucumber Soup.

The Bottom Line

Avocados are the No. 1 fruit for heart health, according to a cardiologist. These nutritious fruits are jam-packed with a wealth of heart-healthy nutrients. They’re loaded with unsaturated fats, fiber, vitamins, minerals, antioxidants and plant sterols that support heart health. Thanks to their mild flavor and rich and creamy texture, avocados are delicious in dips, sandwiches, smoothies, soups, shakes and even desserts. So, give your heart the love it deserves and dig into one today!

Read the original article on EATINGWELL