A Harvard study has shown that consuming at least one avocado per week can significantly reduce the risk of cardiovascular disease. This finding is based on the results of a 30-year study on avocado consumption and cardiovascular disease risk in American adults, published in the Journal of the American Chemical Society.

More than 110,000 people participated in two long-term Harvard studies, including the Nurses' Health Study and the Health Professionals Follow-Up Study. Through a series of questionnaires administered at the start of the study and then every four years, researchers assessed how often and how frequently participants consumed avocados. During the 30-year follow-up, 9,185 heart attacks and 5,290 strokes were documented. The results showed that those who ate at least two servings of avocado per week had a 16% lower risk of cardiovascular disease and a 21% lower risk of heart attack or coronary artery disease-related problems.

Dr. Frank Hu, co-author of the study and professor of Nutrition and Epidemiology at the Harvard T.H. Chan School of Public Health, explains: “This study adds to the growing body of evidence supporting the benefits of healthy fat sources like avocados in helping to prevent cardiovascular disease. A key message is to replace less healthy foods like butter, cheese, and processed meats with avocados.” Lead researcher Lorena Pacheco also emphasizes that physicians and healthcare professionals can recommend replacing foods containing saturated fat with avocados, given their palatability and health benefits.

In addition to their healthy fats, avocados provide a significant amount of dietary fiber, folate, potassium, magnesium, and phytochemicals—all nutrients associated with improved heart health. Avocados are rich in anti-inflammatory and antioxidant properties, which not only support cardiovascular health but also protect eyesight, improve bowel regularity, and may reduce the risk of various cancers and degenerative diseases.

Source: diariofruticola.cl