Eating two or more servings of avocado every week has been found to reduce the risk of heart disease by a fifth, according to a study published in the Journal of the American Heart Association (JAMA). The research, which analysed the diets of over 110,000 individuals, revealed that consuming one avocado a week can lower the risk of coronary heart disease by 21% compared to those who do not include avocado in their diet.
Apart from being a delicious fruit, avocados are rich in dietary fibre, healthy monounsaturated fats, and essential vitamins and minerals such as magnesium, vitamins C, E, and K. Dr. Lorena Pacheco, the lead author from the Harvard TH Chan School of Public Health in Boston, emphasised the importance of plant-sourced unsaturated fats in improving diet quality and preventing cardiovascular diseases.
There are various creative ways to incorporate more avocados into your diet beyond the traditional avocado toast. One suggestion is to add avocado to a green smoothie bowl for a thicker texture, especially when combined with frozen bananas and fruits like blueberries, spinach, and raspberries. Another option is to make guacamole at home by mashing ripe avocados with garlic, lime, black pepper, and chilies, which can be enjoyed as a dip with tortilla chips or vegetables.
Avocados can also be used to create a creamy pasta sauce when blended with ingredients like basil, chilli, lemon juice, and black pepper. For a sweet treat, avocados can be a substitute for eggs in chocolate mousse, providing a vegan-friendly dessert option. Additionally, avocados can be stuffed with various fillings such as couscous, rice, beans, or cheese, offering a unique twist on a classic dish.
In baking, avocados can be paired with banana in muffins for a moist and healthier alternative that requires no butter or oil. For a brunch idea, try baking an egg inside an avocado half and serving it with cheese or herbs. Avocados can even be blended into a cold drink similar to a milkshake, known as Sinh Tố Bơ, which includes condensed milk, coconut milk, and ice for a refreshing beverage with a nutty flavour.
Despite their benefits, avocados have seen a surge in prices recently, attributed to inflation pressures and supply chain disruptions. To find more affordable options, consider checking the reduced aisle in supermarkets for ripe avocados perfect for blending or cooking. Incorporating avocados into your meals can not only add a delicious twist but also contribute to better heart health based on recent research findings.