In salads, in the form of guacamole, spread on bread or in smoothies, avocado is one of the most versatile ingredients in the kitchen, capable of giving creaminess and color to every preparation. And avocado is also very healthy, which increases its appeal. Today we are talking about three very recent scientific studies, all published in the last year and which add important information on the healthy properties of avocado. But let's take a closer look at the results of these studies.
Avocado against hypertension
The first research was published in The British Journal of Nutrition by a Mexican team (Monge et al, Br J Nutr, 2023). Scientists have analyzed the action of avocado on the cardiovascular system. In particular, 67,383 people were recruited, all healthy women over 25 years old. The volunteers were followed for 2 years, during which they were asked to keep track of their eating habits relating to avocado consumption and their health status. Well, what emerged was that those who consumed at least two and a half avocados a week also had a 17% reduced risk of developing hypertension. The cardioprotective properties of avocado can be traced back to the substances it contains, such as potassium, magnesium, unsaturated fatty acids and fiber.
Avocado, cholesterol and triglycerides
The second study also investigated the effects of avocado consumption on the heart. The research can be consulted online and appeared in the Journal of the Academy of Nutrition and Dietetics thanks to the work of an Australian team (James Martin et al, J Acad Nutr Diet, Dec 2022). Scientists analyzed and compared the results of previous studies and what emerged was that avocado consumption reduced triglycerides in all people tested. Instead, as regards bad LDL cholesterol, avocado reduced its levels only in people with hypercholesterolemia, while it did not influence them in people with normal cholesterol. Finally, avocado consumption did not cause any weight gain.
Avocado and intestinal inflammation
The third study was published in the journal Inflammopharmacology thanks to the work of a Brazilian team (de Oliveira et al, Inflammopharmacology, 2023). In this case, scientists investigated the action of avocado on intestinal inflammation. The study took place in the laboratory on a population of rats with intestinal inflammation. What emerged after a month of taking avocado pulp was that it was able to reduce inflammation and intestinal lesions, as well as to increase the colon's defenses and antioxidants.
Avocado is delicious, it gives a creamy touch to every preparation and is a concentrate of healthy properties. From previous studies we know that avocado is anticancer, helps reduce the waistline, improves cognitive function, protects vision, since it stimulates the absorption of the carotenoids lutein and zeaxanthin, increases skin elasticity and combats wrinkles. From today we know that avocado is protective for the heart, helping to reduce triglycerides, blood pressure and bad cholesterol, even in people with hypercholesterolemia. In addition, avocado soothes, counteracts and prevents intestinal inflammation, such as colitis. In short, it is important not to miss avocado, but include it in a healthy and varied diet.