The 1 Fruit to Eat Every Single Day If You Want to Lower Cholesterol, According to Cardiologists
All fruit is good for your heart. Berries, apples, bananas … No matter what your favorite fruit is, eating it regularly benefits cardiovascular health. But a scientific study is highlighting another fruit that is especially beneficial for heart health.
What makes this particular fruit such a heart-healthy win? Here, cardiologists and a cardiology dietitian give three reasons why.
The 1 Fruit to Eat Every Single Day If You Want to Lower Cholesterol, According to Cardiologists
Published in the journal Cureus, researchers analyzed the many scientific studies done on avocado consumption and cardiovascular disease. They found that people who ate avocado regularly had lower cholesterol and were at a lower risk for cardiovascular disease than people who didn’t eat avocado regularly.
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Why Are Avocados So Good for Heart Health?
Dr. Anthony Altobelli III, MD, FACC, the Clinical Chief of Cardiology at Robert Wood Johnson University Hospital, an RWJBarnabas Health facility, points to another study showing that eating avocados regularly can benefit heart health. “A 30-year observational study of more than 100,000 health professionals published in the Journal of the American Heart Association demonstrated that those who ate at least two servings of avocados each week, which equates to about one whole avocado, lowered their risk of cardiovascular disease by 16% and coronary heart disease by 21%,” he says.
Dr. Altobelli explains that the way to experience the most benefits is to replace foods high in saturated fats (like butter, cheese and processed meats) with plant-based foods such as avocados that are high in heart-healthy fats. This works better than simply adding avocado to your diet.
There are three primary reasons why avocados benefit heart health, which are highlighted below.
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1. Avocados are a good source of unsaturated fats
Dr. Altobelli explains that one major reason why avocados are so beneficial for heart health is that they are a good source of polyunsaturated fats. “Unsaturated fats—both monounsaturated and polyunsaturated—can support heart health because they may help improve cholesterol levels and reduce inflammation,” explains Michelle Routhenstein, MS, RD, CDE, CDN, a cardiology dietitian at Entirely Nourished.
She emphasizes that this is different from saturated fats, which raise LDL cholesterol and therefore raise the risk of cardiovascular disease. “LDL, often called ‘bad’ cholesterol, moves cholesterol throughout the body, but when there’s too much, it can build up on blood vessel walls, forming buildup. This buildup narrows the arteries, restricting blood flow and increasing the risk of heart attack, stroke, and other cardiovascular issues,” Dr. Altobelli added.
2. Avocado is a good source of fiber
Another reason why avocados are good for heart health is because they are high in fiber. Dr. Sharayne Mark, MD, a cardiologist with Cardiology Consultants of Philadelphia, says that approximately 80% of avocado is made up of fiber.
Thought fiber was only important for gut health? Think again. “Fiber lowers cholesterol, in addition to the unmeasured benefits of improved gut health, which promotes reduced inflammation and waste removal,” Dr. Mark says.
Dr. Altobelli added that soluble fiber, in particular, binds to cholesterol in the digestive system, preventing it from entering the bloodstream, which can reduce total and LDL cholesterol levels. “Additionally, a high-fiber diet helps regulate blood sugar and supports weight management—both essential for reducing heart disease risk,” he says.
Related: 17 High Fiber, Low Carb Foods
3. Avocado is high in antioxidants
The third major reason why avocado benefits cardiovascular health is because it’s a good source of antioxidants, which help lower inflammation. Scientific research has shown that a diet that includes antioxidant-rich foods helps lower the risk of cardiovascular disease. All fruits and vegetables contain antioxidants, as well as other plant-based foods like beans, chickpeas and tofu.
These are not the only reasons why avocados are so beneficial for heart health. The experts point out that avocados also contain lutein and potassium, other nutrients that benefit cardiovascular health. All of these nutrients work together to support the body, all packaged in one delicious food.
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How often should you eat avocado to benefit from all its heart-healthy nutrients? The experts say that it’s safe to eat avocado every day, but even just a few times a week is enough to benefit. “If you don’t want to eat an avocado by itself, try adding it to toast, eggs or a salad,” Dr. Altobelli recommends.
Of course, it’s important to eat other nutrient-rich foods too. “Besides avocados, nuts, olive oil, and fatty fish like salmon and halibut contain beneficial unsaturated fats and other nutrients that help maintain healthy cholesterol levels and heart health,” Dr. Altobelli said. Routhenstein agrees, noting, “It is important to recognize that no one food will improve heart health, rather the addition of avocado consumption within a heart-healthy diet can.”
However, if you are looking to add one heart-healthy food to your diet, avocado is a great one to start with. With one food, you’ll be benefitting your heart in three major ways!
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Sources
Dr. Anthony Altobelli III, MD, FACC, Clinical Chief of Cardiology at Robert Wood Johnson University Hospital, an RWJBarnabas Health facility
Michelle Routhenstein, MS, RD, CDE, CDN, cardiology dietitian at Entirely Nourished
Dr. Sharayne Mark, MD, cardiologist with Cardiology Consultants of Philadelphia
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