Avocado: The Creamy Fruit Packed With Immense Health Benefits
Healthy Life
Since the pandemic, there has been a lot of focus on healthy living, which includes balanced meals and regular exercise. According to Ritika Samaddar, dietetics and nutrition, Max Super Specialty Hospital, Saket, a heart-friendly diet should include plenty of fruits and vegetables with lean proteins and healthy fats. Unsaturated fats, especially monounsaturated fats (MUFA), can help improve heart health and reduce the risk of diseases such as cardiovascular disease (CVD). (Photo: Freepik)
The Wonder Fruit
Avocados are said to be great for health, especially that of the heart. The fruit is not only creamy and unique in flavour, it is also a nutrient-dense superfood packed with vitamins, minerals and healthy fats, said the expert, adding that the high levels of monounsaturated fats found in avocados help reduce low-density lipoprotein (LDL) levels in the blood, which can lower the risk of heart disease and stroke. (Photo: Freepik)
What Research Says
Citing a study published in the Journal of the American Heart Association, Samaddar said that eating one avocado a week can lower the risk of CVD. “Research shows replacing saturated fats (ghee, butter, cheese, red meat) with monounsaturated fats (avocados, nuts, seeds) helps lower LDL cholesterol, a key culprit in coronary artery disease.”
Daily Recommended Intake
Half an avocado contains about 6.65g of MUFA, which is 23 per cent of your daily recommended intake, said Samaddar. Avocados are also rich in fibre (4.6g per half avocado), which helps contribute to good gut health as well as lower cholesterol, blood pressure and body weight. (Photo: Freepik)
Adding Avocado To Diet
“There are many ways to do it. Use it as a topping on toast, in a salad or any other sweet or savoury meal, or even as a spread on sandwiches. You can also add avocado to smoothies or create a healthy dip like guacamole. These fruits are the new favourite in India, as they are not just tasty, but nutritious and good for your heart, too,” the expert concluded.