APR 04, 2022 2:00 PM PDT

Study Reveals How Much Avocado Can Lower Risk Of Cardiovascular Disease

WRITTEN BY: Ryan Vingum

It’s well known that avocados pack a health punch. That’s because they’re filled with healthy unsaturated fats: monounsaturated and polyunsaturated fats. These fatty acids have long been shown to help improve cardiovascular health by, among other things, helping reduce cholesterol levels in the body. Cholesterol build up is a defining feature of coronary artery disease (CAD), the most common type of heart disease.

But how much avocado is the right amount to have an optimal impact on our health?

A recently completed 30-year study, which examined the effect of avocado consumption on cardiovascular health outcomes, may have the answer: two servings (about 1 avocado) a week. Findings were published in the Journal of the American Heart Association.

Researchers followed almost 110,000 people for about 30 years. Participants, aged 30 to 75, included men and women pulled from the Nurses' Health Study and the Health Professionals Follow-up Study. No participant had any signs of CAD at the start of the study. During the study, each participant was polled regularly with questionnaires (every four years) about their dietary choices, including how many servings of avocado they ate. 

Findings from the study suggested an overall reduced risk of cardiovascular disease among those who ate more avocado. Specifically, researchers noted the following:

  • Compared to those who rarely or never ate avocado, people who ate two servings a week had a roughly 16% lower risk of developing cardiovascular disease. 
  • Swapping a serving of foods high in saturated fats (such as bacon, yogurt, cheese, or butter) with a serving of avocado showed a similar reduction in cardiovascular disease risk.
  • Interestingly, substituting avocado for other foods known to be rich in monounsaturated and polyunsaturated fats (such as olive oil) appeared to have no discernible effect on cardiovascular disease risk.

Importantly, avocado did not appear to have any meaningful effect on reducing the risk of stroke.

Researchers highlight that their findings support current American Health Association guidelines to follow diets like the Mediterranean diet and other similar dietary guidelines. The team notes that while getting people to adopt these guidelines is difficult, avocado is at least a popular food. Getting people to eat more of it might not be too hard.

Sources: Science Daily; AHA; American Journal of Clinical Nutrition

About the Author
Professional Writing
Science writer and editor, with a focus on simplifying complex information about health, medicine, technology, and clinical drug development for a general audience.
You May Also Like
MAR 18, 2022
Cannabis Sciences
Amoebae's Role in Polyketide Production: Implications for Biotechnological Production of THC
MAR 18, 2022
Amoebae's Role in Polyketide Production: Implications for Biotechnological Production of THC
Researchers published a study confirming the discovery of a new process for producing active complex compounds in amoeba ...
MAR 28, 2022
Plants & Animals
An Alternative to Morphine Could Come From a Poisonous Snail
MAR 28, 2022
An Alternative to Morphine Could Come From a Poisonous Snail
Morphine is a synthetic narcotic designed to treat severe pain. As an opioid, tt is created from opium, or the seeds fro ...
APR 24, 2022
Plants & Animals
Mediterranean Diet Reduces Risk of Preeclampsia in Pregnant Women
APR 24, 2022
Mediterranean Diet Reduces Risk of Preeclampsia in Pregnant Women
In recent years, the idea that the Mediterranean diet is a healthy lifestyle option has become increasingly clear. Compr ...
MAY 01, 2022
Microbiology
Studying the Microbes That Can Survive a Megafire
MAY 01, 2022
Studying the Microbes That Can Survive a Megafire
As the planet warms, fires are becoming increasingly common in unusual places like the Arctic, and the size and season o ...
JUN 06, 2022
Plants & Animals
Preventing Food Waste with Digital Citrus Fruits
JUN 06, 2022
Preventing Food Waste with Digital Citrus Fruits
Food waste is an unfortunate and common occurrence. While the vast majority of food waste comes from unused food in home ...
JUN 19, 2022
Microbiology
Revealing the Origin & Spread of the Black Death
JUN 19, 2022
Revealing the Origin & Spread of the Black Death
Scientists have long sought to understand how Yersinia pestis, a gram-negative bacterium that causes plague, evolved int ...
Loading Comments...