Avocados provide a substantial amount of monounsaturated fatty acids and are rich in manyTrusted Source vitamins and minerals. Incorporating them into a varied, healthy diet can provide a number of benefits.
Below, we take an in-depth look at the nutritional makeup of avocados, 12 ways that they may benefit our health, and some risks to consider.
A diet that contains a variety of fruits and vegetables can provide numerous health benefitsTrusted Source. It may, for example, reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and weight moderation.
Here are 12 reasons why avocados can contribute to a healthy diet:
Many people with heart failure also have diabetes or high blood pressure. But new research suggests those conditions, even when treated, aren’t well controlled, placing people at risk for worsening heart problems, according to the American Heart Association (AHA).
“We know that controlling hypertension and diabetes is critical for people with heart failure,” said Dr. Madeline Sterling, a primary care physician at Weill Cornell Medicine in New York City. “But few studies have been able to ascertain how well those risk factors have been controlled. This study really takes a big step forward in doing that.”
Sterling wrote an editorial accompanying the study that appeared in the American Heart Association’s journal Circulation: Heart Failure.
Heart failure occurs when the heart can’t pump as well as it should and fails to deliver enough oxygen to the body, making it harder for people to perform everyday tasks. Hypertension, another name for high blood pressure, and diabetes are major risk factors for heart failure, which affects more than 6 million people in the U.S., especially those who have other heart problems or who have had heart attacks.
In the new study, researchers analyzed 18 years of data from the National Health and Nutrition Examination Survey, a series of federal studies assessing the prevalence of major diseases and their risk factors among U.S. adults.
While just 8% of 1,423 people diagnosed with heart failure had poor glycemic control, defined in the study as a hemoglobin A1C level of 8% or higher, 21% of those being treated for diabetes failed to meet blood glucose goals. This did not vary by race or ethnicity.
Researchers also found 48% of people with heart failure had uncontrolled hypertension, which the researchers defined as a systolic blood pressure, the top number in a reading, of at least 130. Among people prescribed blood pressure-lowering medication, poor control was even higher, at 51%. Black adults had higher uncontrolled rates than their white peers, at 53% compared to 47%.
That higher rate of poor blood pressure control among Black adults with heart failure was not surprising since it mirrors racial disparities in blood pressure control in the general population, said Dr. Sadiya Khan, senior author of the study, funded in part by the AHA.
“This speaks to a larger problem, which is a systemic failing to control the leading risk factors that account for the greatest number of non-communicable deaths worldwide,” said Khan, an assistant professor of medicine at Northwestern University Feinberg School of Medicine in Chicago.
“The reasons for these disparities are manifold,” said Dr. Leah Rethy, a resident physician at the University of Pennsylvania Perelman School of Medicine and lead author of the study. They include the history of structural racism in the U.S., which is largely responsible for disparities in access to health care, proximity to green spaces where people can safely meet exercise goals and “all sorts of things that influence somebody’s life course up until the time they get heart failure,” she said.
While the vast majority of people in the study had insurance, they also reported incomes below the poverty line, which could affect their access to quality care or the ability to pay for medications, said Sterling, who was not involved in the research. The study also did not track whether people being treated for high blood pressure and diabetes were actually taking the medications prescribed to them.
The study documented only the prevalence of uncontrolled blood pressure and poor glycemic control, not why those risk factors were uncontrolled, Rethy said.
“We think there’s probably a number of reasons that include a lack of understanding or focus from providers about the importance of blood pressure control, but also perhaps a lack of accessibility to consistent and affordable primary and specialty care for adults with heart failure,” she said, “particularly those under age 65 who don’t qualify for Medicare.”
Sterling added that “it’s actually quite hard to control these risk factors. It’s not just a matter of giving people medications. This study is shedding light on this.”
Many people who have heart failure are older, frail and may have cognitive issues, so it may be difficult for them to perform the extensive self-monitoring needed to manage their health, she said. “A lot is put on patients to manage this at home, and it’s a challenge.”
But that doesn’t mean it’s an insurmountable one, Rethy said. The key is finding ways to help health care professionals and patients put into practice what researchers know about how to get blood pressure and blood glucose levels under control.
“There are many good medications and lifestyle interventions that we know work,” she said. “We shouldn’t think of it as too lofty to achieve. We have access to lots of tools to help fix it.”
People with prediabetes, whose blood sugar levels are higher than normal, may have an increased risk of cognitive decline and vascular dementia, according to a new study led by University College London (UCL) researchers.
For the study, published in the journal Diabetes, Obesity and Metabolism, researchers analyzed data from the UK Biobank of 500,000 people aged 58 years on average, and found that people with higher than normal blood sugar levels were 42% more likely to experience cognitive decline over an average of four years, and were 54% more likely to develop vascular dementia over an average of eight years (although absolute rates of both cognitive decline and dementia were low).
The associations remained true after other influential factors had been taken into account – including age, deprivation, smoking, BMI and whether or not participants had cardiovascular disease.
A new study, which involved participants eating pizza well after feeling ‘full’ in order to test what immediate effects this had on the body, finds that our metabolism is surprisingly good at coping with over-indulgence.
Thick crust pizza in Chicago
Researchers with the Centre for Nutrition, Exercise and Metabolism at the University of Bath compared the effects of normal eating (i.e. ‘eat until you are comfortably full’) with maximal eating (i.e. ‘eat until you cannot manage another bite’).
They found that the young, healthy men (aged 22 – 37) who volunteered for the trial consumed almost twice as much pizza when pushing beyond their usual limits, doubling their calorie intake, yet, remarkably, managed to keep the amount of nutrients in the bloodstream within normal range.
With more than 30 million Americans diagnosed with diabetes, and another 87 million diagnosed with obesity, both conditions have become national epidemics.
The two diseases cause a number of complications, including neuropathy, which causes damage to the peripheral nerves. Neuropathy is characterized by numbness or tingling and can sometimes be accompanied by pain.
Eat less; move more; live longer remains the mantra of this blog. Following is a super discussion of the relationship between body weight and heart health from Tufts Health & Nutrition Letter.
Excess body weight increases risk for cardiovascular disease (CVD), as well as type 2 diabetes, certain cancers, and many other illnesses. However, not everyone who is overweight or obese develops these illnesses; and simply having a “normal” body weight or body mass index (BMI)-a measure of body weight relative to height-is no guarantee of low risk. “The relationship between BMI and risk for CVD and death is complex,” says Edward Saltzman, MD, academic dean for education at Tufts’ Friedman School of Nutrition Science and Policy. “Elevated BMI does increase CVD risk, but risk is also impacted by things like body-fat percentage, waist circumference, age, duration of obesity, race, ethnicity, gender, and other genetic factors,” as well as lifestyle elements such as smoking and level of physical activity. Continue reading →
Herewith another entry in our arsenal against that destroyer of lives – Alzheimer’s Disease, from the Tufts Health & Nutrition Letter.
Alzheimer’s disease accounts for 60 to 80 percent of the loss of memory and other cognitive abilities collectively known as dementia. There is no known food or diet that can prevent or cure Alzheimer’s dementia, but diet may help delay onset and slow progression.
What sets Alzheimer’s apart from other forms of dementia is the excessive buildup of beta-amyloid protein fragments into plaques, as well as defective tau proteins that form tangles in the brain. These changes lead to the death of the nerve cells responsible for everything from memory to movement. There are currently no known dietary factors that can impact the formation of these plaques and tangles, but diet may act in other ways to influence Alzheimer’s and other forms of dementia.
Truth be told I never heard of Lion’s mane mushrooms before today. However, this article in Medical News Today piqued my curiosity. I would like to hear from any readers who may have had experience with the mushrooms in one form or another.
Lion’s mane mushrooms (Hericium erinaceus) are white, globe-shaped fungi that have long, shaggy spines. People can eat them or take them in the form of supplements. Research suggests that they may offer a range of health benefits, including reduced inflammation and improved cognitive and heart health. Continue reading →
New University of California Riverside research shows soybean oil not only leads to obesity and diabetes, but could also affect neurological conditions like autism, Alzheimer’s disease, anxiety, and depression.
Edible fats and oil consumed in the U.S. Source: USDA
Used for fast food frying, added to packaged foods, and fed to livestock, soybean oil is by far the most widely produced and consumed edible oil in the U.S., according to the U.S. Department of Agriculture. In all likelihood, it is not healthy for humans.
It certainly is not good for mice. The new study, published this month in the journal Endocrinology, compared mice fed three different diets high in fat: soybean oil, soybean oil modified to be low in linoleic acid, and coconut oil. Continue reading →
For the first time, scientists have been able to observe people developing Type 2 diabetes – and confirmed that fat over-spills from the liver into the pancreas, triggering the chronic condition. The research, led by Professor Roy Taylor at Newcastle University, UK, is published in the academic journal, Cell Metabolism.
The study involved a group of people from Tyneside who previously had Type 2 diabetes but had lost weight and successfully reversed the condition as part of the DiRECT trial, which was funded by Diabetes UK and led by Professors Roy Taylor and Mike Lean (Glasgow University).
The majority remained non-diabetic for the rest of the two year study, however, a small group went on to re-gain the weight and re-developed Type 2 diabetes.
Professor Roy Taylor, from the Newcastle University Institute of Translational and Clinical Research, explained what the advanced scanning techniques and blood monitoring revealed.
He said: “We saw that when a person accumulates too much fat, which should be stored under the skin, then it has to go elsewhere in the body. The amount that can be stored under the skin varies from person to person, indicating a ‘personal fat threshold’ above which fat can cause mischief.
I count myself as one of those confused about whether and to what extent eggs are a healthy addition to my diet. Love the protein, not so thrilled with the fats… Here is what the Tufts Health & Nutrition Letter has to say about it.
Laurie Goodyear of the Joslin Diabetes Center and Harvard Medical School co-led the study, published in the journal Diabetes.
“This work is an important step in learning about metabolic disease and prevention at the cellular level,” said Dr. K. Craig Kent, dean of the Ohio State College of Medicine.
Recent studies have linked development of type 2 diabetes and impaired metabolic health to the parents’ poor diet, and there is increasing evidence that fathers play an important role in obesity and metabolic programming of their offspring. Continue reading →
One of the most helpful facts I ever learned about sugars and reading ingredients notices is that there are four grams of sugar in a teaspoon. So, when you read 20 grams of sugar, you can visualize five teaspoons full.
Public health strategies to cut sweetened drink consumption could be useful, say researchers.
The findings suggest that fruit and other foods containing fructose seem to have no harmful effect on blood glucose levels, while sweetened drinks and some other foods that add excess “nutrient poor” energy to diets may have harmful effects.
“These findings might help guide recommendations on important food sources of fructose in the prevention and management of diabetes,” said Dr. John Sievenpiper, the study’s lead author and a researcher in the Clinical Nutrition and Risk Factor Modification Center of St. Michael’s Hospital in Toronto, Canada. “But the level of evidence is low and more high quality studies are needed.”
The role of sugars in the development of diabetes and heart disease attracts widespread debate and increasing evidence suggests that fructose could be particularly harmful to health.
Fructose occurs naturally in a range of foods, including whole fruits and vegetables, natural fruit juices and honey. It is also added to foods, such as soft drinks, breakfast cereals, baked goods, sweets, and desserts as ‘free sugars’.
Current dietary guidelines recommend reducing free sugars, especially fructose from sweetened beverages, but it is unclear whether this holds for all food sources of these sugars.Continue reading →
How many times have I written eat less; move more; live longer. Now comes the Cleveland Clinic with a study that virtually says those very words – only better.
Cleveland Clinic researchers have found that better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness.
Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing at Cleveland Clinic between Jan. 1, 1991, and Dec. 31, 2014, to measure all-cause mortality relating to the benefits of exercise and fitness. The paper was published in the Journal of the American Medical Association Network Open.
The study found that increased cardiorespiratory fitness was directly associated with reduced long-term mortality, with no limit on the positive effects of aerobic fitness. Extreme aerobic fitness was associated with the greatest benefit, particularly in older patients (70 and older) and in those with hypertension.
“Aerobic fitness is something that most patients can control. And we found in our study there is no limit to how much exercise is too much,” said Wael Jaber, M.D., Cleveland Clinic cardiologist and senior author of the study. “Everyone should be encouraged to achieve and maintain high fitness levels.”Continue reading →
As you can see, majority of the risk factors that can hurt your heart health can be prevented – the answer lies in your hands.
These are risk factors along with the preventive options:
High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity. Eat less; move more; live longer. A sedentary lifestyle is a killer. Check out my Page – Do you know the dangers of too much sitting?
Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25. Check out my Page – How dangerous is a big belly?
Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too. Check out my Page – How many ways does smoking harm you?
Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.
You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!
One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.
All this information would help only if you take some positive steps towards taking care of your heart.
Wellness Secrets of a SuperAger 