Posts Tagged “heart attacks”
MONTREAL – Eating avocados can reduce the risk of cardiovascular disease, according to a new study recently published in the Journal of the American Heart Association.
Eating at least two servings of avocado a week reduces the risk of having a heart attack by 21% when compared to avoiding or rarely eating avocados.
‘‘It may come as a surprise to learn that fresh avocados are a heart-healthy fruit. After all, haven’t consumers heard that avocados are high in calories and fat? Popular belief is that low-fat diets are important for heart health, and that’s not entirely untrue. But low-fat is not the same as no-fat”, explained Miguel Barcenas, strategy and marketing consultant for the Association of Avocado Exporting Producers and Packers of Mexico (APEAM).
When health experts talk about “good fats” and “bad fats” they aren’t judging your snack habits. Good fats, which are monounsaturated or polyunsaturated, help nourish your body. In fact, Canada’s food guide explains the importance of limiting intakes of saturated fat to support healthy dietary patterns. One-third of a medium avocado offers 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat in every 50-gram serving.
The “bad fats” are trans and saturated fats, which can cause trouble for your heart if they dominate your diet. More than 75% of the fats in avocados are the “good” kind, plus they have zero cholesterol. But the benefits don’t stop there! Avocados are sugar-free and are a good source of fiber (3 grams per 50 gram-serving).
In addition to looking at the overall impact of eating avocados, researchers did statistical modeling and found consuming half a serving of avocado (¼ cup) a day instead of the same amount of eggs, yogurt, cheese, margarine, butter or processed meats (such as bacon) lowered the risk of heart attacks by 16% to 22%.
Best of all, it’s now easier than ever to add avocados into your diet. Avocados are extremely versatile and go fantastically with a number of traditional meals, the latest trends in cuisine, or even plain by themselves. Visit the “how-to” page to learn great tips like choosing a ripe avocado or preparing the avocado in different forms (sliced, diced, mashed…). It’s easier than you think: just cut it in half, twist, remove the pit, cut into long slices or dice into cubes, and you’re all set.
So what are you waiting for?
For more information on Avocados From Mexico, visit https://avocadosfrommexico.ca/ or follow Avocados From Mexico Canada on Facebook.
ABOUT AVOCADOS FROM MEXICO
Avocados From Mexico exemplifies the positivity and dynamism attributed to avocados. Throughout the growing, packing and distribution processes, the brand stays loyal to its goal of offering good food that will be happily enjoyed in good company. Mexicanity is the emotion and energy associated with making guacamole and other delicious recipes. It’s also the parties and special occasions that bring family and friends together in the spirit of celebration, sharing and joy.
by American Heart Association
Researchers found that eating more fruits and vegetables as young adults was associated with less calcified coronary artery plaque 20 years later. Coronary artery calcium can be measured by a CT scan to detect the presence and amount of atherosclerosis, a disease that hardens arteries and underlies many types of heart disease.
The researchers divided data from 2,506 study participants into three groups, based on their daily fruit and vegetable consumption. Women in the top third ate an average of nearly nine servings of daily fruits and vegetables and men averaged more than seven daily servings. In the bottom third, women consumed an average 3.3 daily servings and men 2.6 daily servings. All servings were based on a 2,000-calorie-a-day diet.
Researchers found that people who ate the most fruit and vegetable at the study’s start had 26 percent lower odds of developing calcified plaque 20 years later, compared to those who ate the least amount of fruits and vegetables.
Previous studies have shown a strong association between eating more fruits and vegetables and reduction in heart disease risk among middle-age adults. However, this is the first study to examine whether eating more fruits and vegetables as young adults could produce a measurable improvement in the health of their heart and blood vessels years later.
“People shouldn’t assume that they can wait until they’re older to eat healthy—our study suggests that what you eat as a young adult may be as important as what you eat as an older adult, ” said lead author Michael D. Miedema, M.D., senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute, Minneapolis, Minnesota.
Researchers studied health information from adults in the Coronary Artery Risk Development in Young Adults (CARDIA) study, a government-funded study of black and white young adults, which started in 1985. At the study’s start, participants provided a detailed diet history, information on other lifestyle variables and cardiovascular risk factors such as blood pressure, whether or not they smoked cigarettes, weight and others. Twenty years later, participants underwent a CT scan to check for buildup of calcium on the walls of the arteries of the heart, which is calculated as a coronary artery calcium score. Higher coronary calcium scores are associated with a higher risk for heart attacks and other coronary heart disease events.
“Our findings support public health initiatives aimed at increasing fruit and vegetable intake as part of a healthy dietary pattern,” Miedema said. “Further research is needed to determine what other foods impact cardiovascular health in young adults.”