Joybynature.com Team


According to researchers, the most common cause of death in the entire globe is heart disease. It is definitely the matter of concern but we can prevent it by following some healthy practices. A healthy diet, avoiding smoking and doing our regular exercises can prevent heart diseases.

In Dietary Guidelines for America it is mentioned that if you replace some fatty acid with some unsaturated fatty acid, your risk of heart diseases lowers down. This can be done by choosing a diet which contains mono saturated and poly saturated fat which is found in Avocado fruit.

A heart healthy goal

If you are suffering from any kind of heart ailment you must follow this diet goal.

  1. Choose a diet which contains all nutritious fruits and vegetables. This will maintain your weight as well as cholesterol levels. Avocados are nutrient dense food and also boost up your fruit intake.
  2. Reduce the amount of trans fat, sodium and saturated fat in your diet. The fat in your diet should not exceed 25% of your food intake. The fat intake should be of mono saturated and poly saturated fatty acid.
  3. Sodium should not be consumed more than 1500mg per day.
  4. Burn your calories with an intense work out. 40 minutes of aerobic exercises are required 3 to 4 times a day.

Why avocados?

Monosaturated fats in avocados are heart healthy which burns easily and produces energy. People consume healthy avocados for improved weight management as this miracle fruit is low in sugar. These heart healthy avocados tremendously regulate your blood sugar levels. According to a recent survey in America, one out of four Americans are either diabetic or prediabetic. 

The Caloifornia Avocado Commission has concluded that a medium sized Hass avocado contains approximately 22.5 grams of fat out of which two third is monosaturated fat. Along with the healthy fat, avocado fruit provides 20 essential nutrients along with;

  1. Vitamin E
  2. Fiber
  3. B-vitamins
  4. Folic acid
  5. Potassium

the heart healthy avocados contain raw fat which enables our body to efficiently absorb fat soluble nutrients. This is the reason why people add avocados to their salad as alpha and beta carotene and lutein are readily absorbed by our body. These antioxidants protect our body against free radical damage.

All fats are not same

In market you get all fancy names featured under the moderate fat oils. The canola and other vegetable oils are hydrogenated which means they have good quantities of trans fat. Trans fat is the biggest enemy of your heart and results in cardiovascular diseases.

Researchers have concluded that by replacing saturated fats with omega  plysaturated fats and carbohydrates results in increased high density LDL particles, reduced HDL and increased amount of oxidized HDL.

It has been confirmed by the researchers that larger LDL particles do not lead to heart disease. The small LDL particles are responsible for various heart problems like increase in trans fat and plaque in your arteries.

The reason of increase in small LDL particle is due to the over consumption of carbohydrates and refined sugar which are abundantly found in bread, pasta and other processed foods. This is the reason why saturated fat is preferred over trans fat and carb diet. Avocados are infused with saturated fat which is good fat for our heart.

Get more out of your avocados

We all know about avocado salads which are nutritious as well as tasty. Include avocados in your diet and enjoy the creamy flavour of this super fruit. To reap maximum benefits from avocado you can use it in many ways:

  1. Use avocados in your baking. You can simply replace the fat such as oil or butter with equal quantity of avocado.
  2. Avocados are considered as the best baby food. It is much better than any processed food.
  3. You can use avocados in your soup. Rae creamy carrot and avocado soups are one of the yummiest choices.

You can use rich avocados in your protein shake. Avocado fruit is one of the great substitutes for bananas.


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