heart healthy food

Avocado A Tasty Heart Healthy Food


A common misconception in the idea of eating heart healthy food is that it will taste bad.  In fact, many restaurants have claimed their heart healthy entrees are usually their lowest selling even though patrons say they want to eat healthier.  But eating healthy doesn’t mean giving up taste.  The avocado offers a good example. Not only is it a great heart healthy food, it is also tasty, nutritious and versatile.

Avocado Offers Heart Healthy Fats

To call an avocado a heart healthy food may be surprising to some people. Many associate it with high fat and high calories and its unhealthy pairing with deep-fried tortilla chips served at Mexican restaurants.  While there is no justification for the chips, the fat in avocados is about two-thirds monounsaturated oleic acid (omega-9), a good kind of fat for your heart.  Monounsaturated fat consumption has been associated with decreased LDL levels (frequently referred to as the bad cholesterol) and possibly increased HDL levels (the good cholesterol).

One common recommendation for reducing the risk of heart disease is to lower LDL and triglycerides in the blood stream while raising HDL.  A study published by the National Institute of Health chronicled mild hypercholesterolemia patients who ate an avocado enriched diet.  The results after only seven days were promising.  They saw a significant decrease of serum total cholesterol (17%), LDL-cholesterol (22%) and triglycerides (22%), and increase of HDL-cholesterol (11%). More information on lowering your cholesterol naturally can be found at http://www.hearthealthysolution.com.

Avocados Are A Heart Healthy Food Full Of Nutrients

Avocados are also rich in other nutrients.  A typical cup of pureed California avocado contains the following recommended daily allowance of nutrients:

  • 50% Fiber
  • 40% Vitamin K
  • 22% Folate
  • 22% Vitamin C
  • 25% Riboflavin (B2)
  • 25% Potassium
  • 51% Vitamin B6

And several other benefits are attributed to avocados. Various research suggests they are anti-inflammatory, help in the body’s absorption of important carotenoids like lycopene and beta-carotene, promote blood sugar regulation, and have some anti-cancer benefits. So it’s not just a heart healthy food.

Suggested Uses For The Heart Healthy Avocado

While avocados are a heart healthy food, they are also high in calories, so ditch the chips and enjoy them with lower calorie fare. The avocado loses some of its nutrients in cooking, so for optimized benefit, add it raw to dishes.  Dice one over a salad, add to a stir fry after cooking, garnish soups, add thin slices to a sandwich, blend it in a smoothie, or spread guacamole on a sandwich or grilled chicken.

A great-tasting, cholesterol-lowering dessert using avocado is vegan chocolate pudding. Blend together one large ripe banana, two small ripe avocados, one-third cup unsweetened cocoa powder, 2 scoops Nutrim ® concentrated oat bran, and 1 tablespoon vanilla extract. Sweeten to taste with honey or stevia powder and chill for about thirty minutes. And enjoy the tasty, versatile, heart healthy food called the avocado.



Article: Avocado A Tasty Heart Healthy Food

Source: Heart Healthy Solution

Author: Jonathan Sherman

Resources: USDA,National Institutes of Health,University of Maryland Medical Center

Photo: flickr.com/TheDeliciousLife



Nutrim is 100% natural soluble fiber from oat bran containing at least 10% beta-glucan. 50 years of research show eating oat bran helps control cholesterol. Nutrim's patented processing frees oat bran's most powerful factor — beta-glucan, greatly magnifying the potency of the bran. As a tasteless powder, Nutrim mixes easily with foods and beverages without compromising taste.

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