Avocados have been touted as a heart-healthy superfood in recent years. In reality, the truth isn’t too far off from the hype. They are turning up in everything from guacamole and salads to smoothies and even brownies. Here are four reasons that make eating avocados every day a sensible choice.
Heart disease has been reported to kill 27 million adults in the United States, and people are becoming more and more conscious of healthy diets. Avocados show a positive benefit to our cardiovascular system in numerous ways because of its low saturated fat and high unsaturated fat content. Consuming extra saturated fat may raise your LDL and HDL cholesterol and triglycerides, while on the contrary, consuming adequate unsaturated fat in your diet may help lower LDL-cholesterol (bad cholesterol), control HDL-cholesterol (good cholesterol) and probably improve your insulin sensitivity.
Moreover, avocados also contain a powerful mix of nutrients including plenty of antioxidants such as carotenoids and phenols. These compounds can help prevent inflammation and oxidative stress in the blood vessels while facilitating improved blood flow.
Avocados can help with weight-loss and maintain a healthy BMI by reducing the desire to overindulge. A recent study showed that adding avocado in meals make you feel full and curb your appetite due to its high fiber content, about 14g per fruit on average. Additionally, higher avocado consumption contributes to lower BMIs in observational studies.
The phytochemicals Avocados contain may help prevent cancer. A protein compound called glutathione, along with the xanthophyll lutein (both in avocados), have been associated with decreased rates of oral cancer. It also shows that avocados play a potential role in reducing the risk of both breast and prostate cancers. Also, it demonstrates that a particular type of fat derived from avocados can exert anti-cancer effects on acute myeloid leukemia cells.
Compounds called lutein and zeaxanthin in avocados can slow age-related ocular decline and prevent vision dysfunction. They also act as buffers against oxidative UV damage, helping to keep our skin smooth and healthy.
In addition to the potent health benefits, avocados could be a tasty, creamy food combined into shakes, desserts, dips, and toppings. Dice the peaches and place them in a bowl. Pound avocados into pieces combined with peaches. Add diced bacon to the bowl. Cut up an onion and add to some guacamole. Try the recipes and Enjoy!
1/2 ripe avocado
1 ripe banana
1/2 cup low-fat yogurt
1/2 cup orange juice
OPTIONAL: handful of ice
Combine ingredients in blender and mix.
Bacon Peach Guacamole:
1 ripe peach
2 ripe avocados
1/4 red onion, minced
2 strips bacon, crisped
Salt and pepper to taste