Two servings of this food a week can reduce your risk of heart disease – eat this, not that

Cardiovascular disease is a terrifying problem that many people experience, especially in the United States. In fact, over 82 million Americans have been reported to suffer from it. With frightening statistics like this, it’s no surprise that people are trying to figure out the best lifestyle changes to make and the foods to eat for heart disease.

Thankfully, new research in the Journal of the American Heart Association found that eat two or more servings of avocado per week it may be able to reduce the risk of cardiovascular and coronary heart disease.

Here’s what the new study’s findings might mean for your heart health, and for tips for a healthier heart, check out 3 Best Foods to Reduce Your Risk of Heart Disease.


The researchers followed the dietary patterns of study participants for thirty years. At the start of the study, each participant was asked to fill out a questionnaire about what she ate and how often she ate it, with one of the questions focusing on avocados. After the initial questionnaire, participants were given a new one to fill out every four years.

It is important to note that because this study revolves around self-examination and reporting, there is a larger margin for errors or false information, which the American Heart Association (AHA) recognizes at the end of their study.


For this gigantic observational study, the researchers followed over 68,000 women between the ages of 30 and 55 and over 41,000 men between the ages of 40 and 75. At the start of the study, no participant had any cases of cancer, stroke, or coronary heart disease.

The participants were all mostly white health workers living in the United States, so again, this study has its limitations.

woman holding a bowl of salad, avocado, cereals, beans and vegetables

At the end of the 30-year observational study, the researchers found about 9,185 cases of coronary heart disease and about 5,290 cases of stroke.

After the researchers took into consideration certain factors, such as the participants’ overall diet and various risk factors for cardiovascular disease, they concluded that people who ate two or more servings of avocado (1/3 of an avocado counts as a serving) per week they had a 21% less risk of developing coronary heart disease and 16% less cardiovascular disease.

They also found that, unfortunately, avocado consumption did not appear to have little effect on stroke risk reduction.

Avocado toast

These results show that not only are avocados a great food for heart disease, they also show that eating a diet high in plant-based unsaturated fat and reducing the consumption of saturated fat can significantly improve heart health.

The researchers involved in this study concluded that replacing foods like butter, margarine, processed meats, and cheese with one serving of avocado can help reduce the risk of cardiovascular events by 16% to 22%. Not only that, but the AHA says these findings further support the incorporation of something like the Mediterranean Diet into American lifestyles.

So, if you’re looking to improve your heart health and reduce your risk of heart disease, you might want to talk to your doctor or dietician about incorporating more avocados and plant-based unsaturated fats into your diet. There is no miracle food that can save your heart, but adopting a healthy diet alongside other major lifestyle changes can make a huge difference.

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