➡️ In summary: avocado is nutritionally dense, rich in “good fats”, fiber, and micronutrients, making it an excellent accompaniment to a healthy diet.
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2. Documented Benefits of Avocado Consumption
Here’s what the studies reveal:
Cardiovascular health
A study of over 110,000 US adults, followed for ~30 years, showed that those who consumed ≥2 servings of avocado/week had an approximately 16% reduced risk of cardiovascular disease and a ~21% reduced risk of coronary heart disease compared to those who consumed little or no avocado.
One review notes that avocado consumption is associated with reduced LDL (the “bad” cholesterol) and/or improved HDL (the “good” cholesterol) levels in some cases.
A French article states: “Regular consumption of avocados (…) is associated with a 20% reduction in the risk of coronary heart disease.”
Diet quality & metabolism
A study of adolescents showed that those who consumed avocados had a higher diet quality (more plant foods, more nutrients) than those who did not.
A trial in which adults ate one avocado a day showed an improvement in diet quality index, even though body weight did not change markedly.
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