Insights & Discussion
Eating more avocados, specifically two servings a week, is associated with a significantly lesser risk of cardiovascular disease and coronary heart disease.
The research analysis included 68,786 women from the Nurses' Health Study and 41,701 men from the Health Professionals Follow-up Study, who were free of cancer, coronary heart disease, and stroke at the start. Their diet was assessed using validated food frequency questionnaires at the start and then every four years. The researchers used Cox proportional hazards regressions to estimate hazard ratios. Over three decades of follow-up, 14,274 new cases of cardiovascular disease were documented, including 9,185 coronary heart disease events and 5,290 strokes.
After adjusting for lifestyle and other dietary factors, it was found that compared to non-consumers, those who had higher avocado intake exhibited a lower risk of cardiovascular disease and coronary heart disease. No significant associations for stroke were detected. Furthermore, it was noted that replacing half a serving per day of certain fatty foods with equivalent amounts of avocado was linked with lower risk of cardiovascular disease.
Discover Related Insights
Fresh Hass avocados have been found to reduce cardiovascular disease risk, assist weight loss, improve cognitive function, and promote colonic microbiota health.
2021 Nutrients A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms Dreher ML, Cheng FW, Ford NA
Review Article Avocado Cardiovascular Disease Gut Microbiota
The methodology used in this comprehensive review entailed conducting 19 clinical trials, five observational studies, and examination of several biological mechanisms. These focused on understanding and identifying the primary health effects of Hass avocados in different population groups such as healthy overweight or obese adults, older normal-weight adults, and overweight or obese women. The effects were thoroughly measured in terms of cardiovascular health, body weight, cognitive function, and colonic microbiota health.
The primary health effects of Hass avocados were then linked to its unique nutritional properties - the unsaturated to saturated fat ratio, the presence of multifunctional prebiotic and viscous fiber, its low energy density, and the increase in carotenoid absorption facilitated by its oleic acid and water emulsion, particularly when combined with low-fat fruits and vegetables.
The results indicated significant positive effects from consuming Hass avocados, especially when incorporated into a healthy dietary plan like the Mediterranean diet. Consumption of avocados was found to lead to reduced cardiovascular disease risk in healthy overweight or obese adults, primarily by undesirable cholesterol profiles and promoting vascular health. For overweight or obese women, it helped in weight reduction and lessened visceral fat tissue. The consumption of avocados improved cognitive function in both older normal-weight adults and young to middle age overweight adults, particularly their executive function. It was also found to enhance colonic microbiota health in overweight or obese individuals by fostering healthier microflora and fecal metabolites.
Consumption of one avocado per day can potentially reduce visceral adiposity and subsequently decrease the risk of diabetes and cardiovascular disease.
2021 Contemporary Clinical Trials The design and rationale of a multi-center randomized clinical trial comparing one avocado per day to usual diet: The Habitual Diet and Avocado Trial (HAT) Reboussin DM, Kris-Etherton PM, Lichtenstein AH, Li Z, Sabate J, Matthan NR, et al.
Randomised Controlled Trial Avocado Cardiometabolic Disease Cardiovascular Disease
The Habitual Diet and Avocado Trial was a multicenter, randomized, controlled study that evaluated the impact of daily avocado consumption over a period of six months. The experiment involved a large and diverse cohort. Participants were required to incorporate a daily avocado into their diet as a substitute for their regular dietary intake, notably those devoid of avocado consumption. Their progress was measured using magnetic resonance imaging (MRI) to ascertain the potential decrease in visceral adiposity, with individuals with increased waist circumference being the primary focus of the study. Additional measures such as hepatic lipid content, plasma lipid profiles, blood pressure and high sensitivity C-reactive protein were also part of the evaluation.
The study showed promising results in terms of weight control and reduction of visceral adiposity among participants. Initial results suggest that the sense of satiety post avocado consumption may subsequently lead to an overall decrease in energy intake. Moreover, the daily consumption of avocados was observed to not only reduce visceral fat but also display potential benefits impacting cardiometabolic disease risk. The benefits of avocado consumption were notably apparent among a cohort with an increased waist circumference, thus confirming the potential health benefits of avocados in weight management and risk reduction of obesity-related diseases.
Avocado, with its lipid-lowering, antihypertensive, antidiabetic, anti-obesity, and cardioprotective effects, can potentially manage metabolic syndrome more efficaciously than synthetic treatment options.
2017 Phytotherapy Research Effects of Avocado (Persea americana)on Metabolic Syndrome: A Comprehensive Systematic Review Tabeshpour J, Razavi BM, Hosseinzadeh H
Systematic Review Avocado Cardiovascular Disease High Blood Pressure
The methodology used in this research involved a systematic review of several studies investigating the pharmacological effects of avocado on different components of metabolic syndrome. This included studies on the lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado. Further, the review also encompassed researches based on the effects of avocado's various parts like the flesh, seed, peel, and leaves in metabolic syndrome.
Upon evaluation of collected studies, the researchers found that the avocado, a rich source of carotenoids, minerals, phenolics, vitamins, and fatty acids, demonstrates strong potential in managing metabolic syndrome. Its antidiabetic, antihypertensive, anti-obesity, lipid-lowering, and cardioprotective properties specifically align with the key risk factors of metabolic disease, including high blood sugar, dyslipidemia, hypertension, and obesity. These qualities suggest that avocado might present a more efficient and less adverse alternative to synthetic treatments.