THE FOODIST / THE YEAR OF EATING BETTER (YES, WE CAN, Part 4) AVOCADO

In a recent post on www.healthline.com Rachael Link (see bio at end of post) researched and wrote that heart disease accounts for nearly one-third of all deaths worldwide.  In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease, said Ms. Link.

She lists foods that we all should be eating to maximize heart health because diet plays such a major role in lowering risks of heart disease.   PillartoPost.org will share her healthy and common sense findings now through Spring most Thursdays.

ABOUT THE AUTHOR. Rachael Link is a registered dietitian based in New York City. She earned her undergraduate degree in Missouri and completed her Master's degree at New York University. She is passionate about plant-based nutrition and achieving better health by balancing her time between the kitchen and the gym. She is a diet expert with Healthline.com and also enjoys sharing healthy recipes and nutrition tips on her excellent blog called Nutrimental.

Avocados are the rage

4. Avocados

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day.

The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease.

Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome.

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.

Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke.

SUMMARY

Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure and risk of metabolic syndrome.

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HOW TO MAKE GUACAMOLE

2 ripe avocados, pitted and peeled.

1/4 cup minced cilantro.

1/4 cup diced plum or roma tomatoes (about 1 large tomato)

1/4 cup diced white onions.

1/2 lime, juiced. (lemon ok, if you must)

1 teaspoon salt.

1 jalapeno, seeded and diced (optional)

Peel and mash avocados in a medium serving bowl. Stir in onion, garlic, tomato, lime juice, salt and pepper. Season with remaining lime juice and salt and pepper to taste. Chill for half an hour to blend flavors.