Avocado, Good Fats & Heart Health
Take Your Heart's Health to Heart
Heart disease is the leading cause of death in the United States, but there is plenty you can do to help prevent it.
A healthy diet, physical activity and not smoking are three key ways to keep your heart strong and healthy.
The American Heart Association recommends a diet that is low in saturated fat (less than 7% of energy), trans fats (less than 1% of energy), cholesterol (less than 300 mg per day) and sodium. Avocados have 3.5 grams of mono- and polyunsaturated fat combined and just 0.5 gram of saturated fat per 1-oz. serving. They are naturally free of sodium, trans fats and cholesterol, making them a great fruit to help meet heart-healthy eating recommendations.
Did you know?
The Dietary Guidelines for Americans, 2010 states that replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels. Studies show 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 and Heart Disease:
Check out our avocado spread comparison chart to learn more.
Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. They recommend limiting saturated fat intake to less than 7 percent of total daily calories, trans fats intake to less than 1 percent of total daily calories and cholesterol intake to less than 300 mg per day. A 1-oz. serving of avocado contains 0.5 grams saturated fat and is trans fat- and cholesterol-free making it a good choice to help meet these dietary guidelines.
Avocados and Good Fats
The avocado is virtually the only fruit that has monounsaturated fat.
According to the American Heart Association, good fats are those that can lower bad cholesterol levels and are beneficial when consumed in moderation. Avocados contribute good fats to one's diet, providing 3 grams monounsaturated fat and 0.5 polyunsaturated grams fat per 1-oz. serving.
Avocados are cholesterol- and sodium-free, and more than 50 percent of the fruit's fat content comes from monounsaturated fats.