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Eating a healthy diet can reduce your risk of heart attack, stroke, and heart disease. In general, fresh fruits and vegetables are great additions to a heart-healthy diet.
To find out which fruit or vegetable has the most heart benefits, we spoke with Kin Yuen, MD, MS, a physician at UCSF Health who has been a principal investigator for studies on cardiac arrhythmias.
*This interview has been edited and condensed for length and clarity.
Q: I am trying to add more heart-healthy fruits and veggies into my diet. Is there one I should really focus on eating more of?
Yuen: Adding more avocado to your diet is a great first step, and research supports this. A 2022 paper found that higher avocado intake was linked to a lower risk of coronary heart disease and cardiovascular disease in men and women.
Avocado is rich in fiber, with about 13.5 grams of fiber per average-sized avocado—compared to 8.2 grams in a cup of rolled oats, or 6 grams in three slices of whole wheat bread. It may increase satiety via its fiber content. If you consume enough fiber, you may feel fuller and more satiated, helping to prevent overeating.
Avocado also has antioxidants that may counteract inflammation and stress, including vitamin E and vitamin C.
It may replace cholesterol particles that are more harmful to our circulation with monounsaturated or polyunsaturated fats to lower triglycerides and LDL cholesterol (low-density lipoprotein), often referred to as “bad” cholesterol.
Avocados also contain potassium and magnesium, which help support the proper function of the heart and other muscle groups.
What other foods are known to support heart health?
This may depend on the person, their medical conditions, and medication needs, since there can be interactions, particularly with grapefruit and some medicines.
But as a whole, citrus—with vitamin C and antioxidant properties—helps with the absorption of iron in our diet. A lack of iron, as in anemia, can cause the heart to work harder.
Other candidates are nuts and seeds like quinoa and chia, which can reduce inflammation, lower the body’s tendency to accumulate body fat, and improve insulin sensitivity.
Lastly, cacao, as in chocolate, if used sparingly in high-quality products, can also improve insulin sensitivity with its flavonoids and reduce appetite.
Are there other health benefits to eating avocados regularly?
Avocados aren’t just good for heart health—the antioxidants in avocado may help prevent cellular damage, and avocado may even have anti-cancer benefits, research has shown.
Avocado may also boost your brain health: Research has linked avocado consumption with improved cognition in older adults.
They can also be particularly helpful if you’re trying to up your protein content—they have more protein than any other fruit.
Read the original article on Verywell Health
