Sometimes I’m afraid I might sound a bit like a broken record (for younger readers, that’s kind of like a song played on repeat). But honestly, some things are just WORTH reiterating. And the health benefits of avocados are one of them.
I’ve been singing their praises for years here in Healthier Talk. Avocados are linked to so many good health outcomes it’s hard not to.
Everything from boosting good gut flora to maintaining healthy cholesterol levels has been associated with the funny-looking fruit. And, oh yea, did I mention they’re delicious too?
If you’ve taken my advice to make avocados a regular item on your grocery list, you will LOVE this latest news. A long-term study has confirmed eating at least two servings a week (one whole avocado) is linked to a lower risk of cardiovascular disease.
I’ll dive into all the details for you in just a few moments. Plus, I’ve got a trick you’re going to want to try that can extend the “shelf life” of this often-finicky fruit.
Avocados are brimming with good fats
Fear of fat keeps some folks from eating avocados. If that’s the case with you, then this may be the day you finally give yourself permission to start enjoying these creamy and delicious nutrient-packed fruits.
Avocados are indeed rich in fat. In fact, they’re LOADED with the stuff. They’re 80 percent fat by calories. But that fat is unquestionably the “GOOD fats” variety (the “bad fats” discussion is a topic for another day).
Monounsaturated and polyunsaturated fats are universally considered good fats because they support the heart and overall health. And they’re linked to a lower risk of heart disease, healthy cholesterol, and even better blood sugar control.
Around 67 percent of the fat in an avocado is monounsaturated, including oleic acid. And an additional 12 percent is the polyunsaturated variety.
So it isn’t too much of a surprise that the new study found avocados are linked to a lower risk for heart disease. Their fat content alone makes that likely. But the new research revealed just how strong that protection can be.
2 serving trick slashes heart risks
The study involved 110,000 folks who were participating in two other long-term Harvard studies. The volunteers ranged in age from 30 to 75, and they were cancer and heart disease-free when the study started.
Questionnaires were used at the start of the study and then every four years to track the volunteer’s eating habits. Participants were asked how often they ate avocados and how much (a half an avocado or one-half cup was defined as a serving).
And when they tallied up the number of heart attacks and strokes that occurred throughout the length of the study, a pattern emerged.
Compared to the folks who rarely ate the fruit, the avocado fans who indulged in at least two servings a week were…
- 16 percent less likely to have developed cardiovascular disease
- 21 percent less likely to have had a heart attack (or related issue)
This wasn’t a direct cause and effect type study, of course. But even after adjusting for other factors, the link remained solid. And it’s more evidence that healthy fats… like the ones you find in avocados… clearly support healthy hearts.
But those fats aren’t the only things these fruits bring to the table. Avocados provide other heart-healthy nutrients as well, including…
- 15 percent of your recommended daily amount of folate
- 10 percent of your recommended daily amount of potassium
- 5 percent of your recommended daily amount of magnesium
Plus, they deliver 20 percent of your daily fiber. And research shows fiber-rich diets can drastically lower your risk for heart disease.
Ripe avocados? Skip the water keep the fridge
Now, if you’re already an avocado advocate like me, you know how finicky the fruit can be. It passes from not quite ripe to overripe in the blink of an eye.
Well, it turns out there’s a trick (or two) for avoiding the unique agony of anticipating creamy, delicious green bites of avocado but getting a dark mushy mess instead. However, it’s NOT the water storage trick you that’s recently gone viral online.
Technically submerging the avocados in water and keeping them in the refrigerator “works.” It can keep the fruit green and ripe for a couple of extra weeks. But it can also be downright dangerous.
Pathogens like listeria and salmonella may be hiding on the skins of the avocados. These sickening bugs grow at refrigerated temps and can take the opportunity to multiply when stored in the water.
Listeria can even grow in airtight containers. In fact, it can thrive and become more invasive. And the bacteria can squeeze their way into the fruit’s flesh. So disinfecting the skins won’t help.
If you have an avocado that has ripened and you’re not ready to use it, your best bet to get a few more days of wiggle room is to refrigerate it dry on the top shelf.
Even better, stick it in an avocado keeper in the fridge. These small containers even help already sliced fruit stay fresh longer by reducing air exposure and oxidation. A sprinkle of lemon on the cut fruit can help too.
But avocados aren’t the only heart-protecting treats you can find in the produce aisle. Check out my earlier report on two more delicious heart-friendly superfoods to add to your shopping list.
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