Avocado and good fats

July 21, 2017

Heart disease is the leading cause of death in America, but there is plenty you can do to help prevent it. A healthy diet, physical activity, and not smoking are three ways to keep your heart strong and healthy.

Studies shows that replacing saturated fat with unsaturated fat, while staying within calorie needs, is more effective in reducing the risk of heart disease than simply lowering total fat intake. Research also supports the importance of improving the fat quality of the diet by choosing better fats like monounsaturated and polyunsaturated fats, which are associated with improved blood lipids. Avocados contain both monounsaturated and polyunsaturated fats.

Avocados can help consumers meet the heart-healthy diet goals, which include:

  1. Eat a variety of nutritious foods from all the food groups. Eating a variety of fruits and vegetablesmay help you control your weight, cholesterol and your blood pressure. Avocados can help boost fruit intake and are considered nutrient-dense.
  2. Eat less of the nutrient-poor foods. Limit the amount of saturated fat, trans fat and sodium you eat.
    • The fats in the foods you eat should not total more than 25–35 % of the calories you eat in a given day.
    • Over 75% of the fat in avocados is unsaturated (good fats).
    • Consuming less than 1500 mg of sodium/day.
  3. Use up at least as many calories as you take in. Aim for 30 minutes of physical activity a day.

The avocado is virtually the only fruit that has monounsaturated fat, and avocados contribute good fats to one’s diet, providing 5 grams monounsaturated fat and 1 gram of polyunsaturated grams fat per 50g serving.


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