Avocado, a natural source of nutrients that help stabilize blood pressure
In recent years, avocados have been highly appreciated by nutritionists for their potassium, magnesium, fiber and monounsaturated fat content. These are all important factors in regulating blood pressure and supporting cardiovascular health.
An international study shows that eating about 2.5 avocados per week can reduce the risk of high blood pressure by up to 17%, even considering lifestyle and overall diet.
According to Elizabeth Barnes, RDN, nutritionist at Cedars-Sinai Medical Center (USA): The calcium in avocados helps balance the effects of sodium, thereby controlling blood pressure better. Meanwhile, magnesium and monounsaturated fats play a role in improving blood circulation and reducing inflammation."
Not only does it affect blood pressure, eating one avocado a day for 12 weeks has been shown to improve blood sugar control, reduce inflammation and improve sleep quality.
Comprehensive cardiovascular support when replacing saturated fat
6-month clinical trials show that regular consumption of avocado helps reduce LDL cholesterol, improve diet and reduce the risk of cardiovascular disease.
When avocados are used as a substitute for foods rich in saturated fat such as animal butter or processed meats, the risk of coronary heart disease is reduced by 21%, says Dr Anna Giorgi, a nutritionist at the University of Toronto ( Canada).
This mechanism comes from many combined factors:
Potassium: regulates sodium balance, reducing the burden on blood vessels.
Magnesium: lower cardiopulmonary and dialysis blood pressure by dilating blood vessels.
Monounsaturated fats: support healthy cholesterol levels, limit inflammation.
Fiber and phytosterols: improve lipid metabolism and fight oxidation.
Thanks to that, avocados become a "golden food" in a heart-healthy diet, especially in people at high risk of high blood pressure or dyslipidemia.
How to include avocado in a healthy diet
Experts recommend eating 2 to 5 servings of avocado per week, equivalent to 1-2 fruits, instead of unhealthy fat sources.
Some simple suggestions include:
Eat avocado directly with a little lemon or pepper, limit salt.
Use bread butter instead of animal butter.
Add avocado to salads, cereals, smoothies or guacamole.
Replace milk, ice cream, eggs in the recipes with mashed butter.
Avocado is not a "pharmotherapy" replacement for drugs to treat high blood pressure, but when combined with a healthy diet, this fruit brings clear benefits to blood pressure and cardiovascular health.
