The One Vegetable a Cardiologist Recommends for a Healthier Heart

Main points

• Avocados are rich in monounsaturated fats, fiber, potassium and antioxidants, which support heart health by lowering LDL cholesterol, lowering blood pressure and fighting inflammation.

• The soluble fiber in avocados binds to cholesterol in the digestive tract and helps the body remove cholesterol naturally, further reducing the risk of heart disease.

• Versatile and mild in flavor, avocados can be easily added to salads, sandwiches, smoothies, and dressings to increase your daily intake of heart-healthy nutrients.

A diet rich in fruits and vegetables is one of the best things for your heart. That’s because these foods are rich in heart-healthy nutrients, including fiber, minerals, and antioxidants. They are also naturally lower in saturated (“bad”) fat and sodium, which can negatively impact the heart. However, there’s one vegetable that’s particularly good for heart health, and it’s more impressive than you might think. Read on to learn cardiologists’ picks for the best heart-healthy vegetables and how to eat them at home.

The best vegetables for heart health

According to Dariush Mozaffarian, MD, PhD, a cardiologist and director of the Food as Medicine Institute at Tufts University’s Friedman School, one vegetable wins in the heart-health category: avocados. although Technically Avocado is a fruit that is often eaten and cooked like a vegetable and is very good for your heart.

Meet our experts

• Dariusz MozaffarianM.D., Ph.D., cardiologist, director of the Food as Medicine Institute at the Friedman School of Tufts University

This is partly due to its high content of unsaturated fatty acids, or “good” fats. “Unsaturated fats fall into two main categories: monounsaturated fats and polyunsaturated fats,” explains Dr. Mozaffarian. Both types can help control blood cholesterol levels, a key component of healthy heart function. Dr. Mozaffarian says avocados contain mostly monounsaturated fatty acids, which help lower LDL (“bad”) cholesterol. Experts at the Centers for Disease Control and Prevention say this is a noteworthy effect because high LDL cholesterol levels increase the risk of heart disease and stroke.

Avocados also provide fiber; just half an avocado provides 20% of your daily fiber needs. These include soluble fiber, which binds to cholesterol in the intestines and removes it from the body through the stool. This reduces the absorption of cholesterol into the body, thereby supporting healthy blood cholesterol levels and reducing the risk of heart disease.

Additionally, avocados contain potassium, an essential mineral for heart health. “Potassium lowers blood pressure and helps offset the harmful effects of sodium,” shares Dr. Mozaffarian. (ICYDK, excess sodium can increase blood pressure, or the pressure of blood flow on artery walls.) This can help control or prevent high blood pressure, or high blood pressure, which is another risk factor for cardiovascular disease.

Best of all, avocados are rich in antioxidants. These beneficial compounds fight oxidative stress and inflammation, two factors that also contribute to heart disease. Antioxidants also prevent the oxidation of LDL cholesterol, a process that can otherwise promote plaque buildup in the arteries, leading to atherosclerosis. If this buildup occurs, it can block normal blood flow and lead to heart problems such as heart attack and stroke, but the antioxidants in avocados may help reduce the risk.

How to eat more avocados

Avocados have a smooth, mild taste and are versatile. Do your heart a favor and try these delicious avocado recipes below.

Mash it into guacamole

You can’t go wrong with homemade guacamole. Serve with nachos, burritos, or sliced ​​veggies for added fiber and healthy fats.

Make seasoning

Make a dairy-free, creamy sauce with avocado. Simply toss it in a blender or food processor along with spices, lemon juice, and a heart-healthy oil like olive oil and blitz until smooth. Serve with a simple salad, like Grilled Romaine Salad with Guacamole.

Stir into salad

Don’t have time to make a costume from scratch? Add avocado chunks, slices, or even half an avocado to your next salad or grain bowl. Try our Grilled Chicken and Corn Salad with Avocado or Avocado Grain Bowl with Ginger Dressing.

use it in smoothies

Thanks to its rich, creamy texture, avocado can help thicken fruit smoothies. Plus, it has a relatively mild flavor, so it pairs well with a variety of ingredients.

In a burger or sandwich

For a heart-healthy sandwich upgrade, add a layer of sliced ​​avocado. It’s especially delicious on turkey burgers and our fancy tomato sandwiches.

Read the original article from Real Simple