Prevent Heart Attack by Consuming Avocado
Many people avoid the consumption of avocado because it contains fat. In fact, the fat in avocados are good fats that can lower the levels of bad cholesterol in the blood. Based on research, the consumption of avocados every day can prevent heart attacks. Avocados also be useful as a substitute healthy fats in your diet. The American study, involving 45 people who are overweight or obese at the age of 20-70 years. Participants are grouped to perform different diets, the diet without avocado and avocado consumption every day for five weeks. As a result, they were on a diet with avocado has a lower bad cholesterol.
The nutritional value of avocados equally with other fruits. Do not worry about the fat that is present in it because the fat is mostly unsaturated fat types that are good for health. In the fat contained avocados are very high, namely 71-88 percent of total calories, or about 20 times the average of other fruit. Fat is mostly in the form of monounsaturated fats (monounsaturated fatty acids). Levels reached 9.8 grams per 100 grams. Saturated fat content is only 2.13 grams per 100 grams. And there are also a polyunsaturated fatty amounted to 1.82 grams per 100 grams.
Avocados contain oleic acid, a component in monounsaturated fat that can help lower cholesterol. A study carried out on their cholesterol levels high enough. After a seven-day diet that included avocados, they decrease total and LDL cholesterol significantly, while HDL cholesterol rose 11 percent. In addition to unsaturated fatty acids, the avocado is also a good source of potassium, a mineral that helps regulate blood pressure. The potassium in avocados are higher than a medium-sized banana. Adequate intake of potassium can help protect the body from disease of blood vessels, such as high blood pressure, heart disease, and stroke.
Other nutrients found in avocados is folate. A cup of avocado has at least 23 percent of the daily adequacy for folate, a nutrient important for heart health and for women planning a pregnancy.
To determine the association between folate intake and heart disease, researchers included more than 80,000 women for 14 years using dietary questionnaires. Found that women who consume higher dietary folate had a 55 percent lower risk of experiencing heart disease or heart disease that is fatal. Other studies show that individuals who consume foods rich in folate lower risk of cardiovascular disease or stroke compared with those not taking these important nutrients.
Other avocado nutrition, vitamin A, C, E, K, vitamin B6, thiamine, riboflavin, niacin, fiber, magnesium, and copper. With a spate of nutrients avocado, it seems a pity to miss this fruit. You can put avocado in snacks, salads, and desserts. So, add the avocado in your diet every day.