The health benefits of eating two avocados a week
Avocado consumption reduces the risk of heart attacks in both men and women, including when eaten instead of butter, cheese or processed meat, according to a study published in the Journal of the American Heart Association.
Cardiovascular diseases are the leading killers worldwide, claiming nearly 18 million lives each year, according to the World Health Organization. In the United States alone, the US Centers for Disease Control and Prevention says that heart disease claims a life every 36 seconds.
The study surveyed more than 68,000 women and 41,000 men on their diet every four years over a 30-year period.
Over 30 years, 9,185 heart attacks and 5,290 strokes were recorded.
Researchers identified a link between the consumption of healthy fats and heart health, finding that those who frequently ate avocados reduced their risk of coronary heart disease by 21 percent, compared to those who did not.
Additionally, replacing half a daily serving of margarine, butter, eggs, yogurt, cheese, or processed meat with the equivalent amount of avocado resulted in a 16-22 percent lower risk of heart disease.
Avocados contain dietary fiber and key vitamins and minerals, including vitamins C, E and K and magnesium.
The researchers did not identify any link between eating avocados and the risk of stroke. They also found that replacing avocados with other healthy plant-based fat sources, such as olive oil, nuts and other vegetable oils, did not provide additional benefits.