Avocados are a source of healthy fats.

One avocado has about 6 g of unsaturated fat (1 g polyunsaturated fat, 5 g monounsaturated fat). The unsaturated fats in avocados, especially oleic acid, contribute to reducing endothelial dysfunction and enhancing blood circulation throughout the body. Polyunsaturated fatty acids (PUFAs) combined with whole grains are linked to a significant reduction in the risk of heart disease.

Avocados help lower bad cholesterol.

Cholesterol typically exists in two forms: good cholesterol (HDL) and bad cholesterol (LDL). Unsaturated fats, along with fiber, can reduce LDL cholesterol levels. Elevated LDL cholesterol can accumulate in artery walls, forming plaque that narrows the arteries and hinders blood flow. This can lead to conditions like heart attack, stroke, and coronary artery disease. One avocado contains about 13.5 g of fiber, which helps increase HDL cholesterol and prevent cardiovascular disease. Avocados are also rich in antioxidants, which reduce oxidation.

Avocados help lower blood pressure.

In addition to helping reduce cholesterol, the fiber in avocados helps lower blood pressure. Fiber-rich diets produce more nitric oxide, which promotes blood vessel dilation. Potassium is a mineral and electrolyte that can lower blood pressure. Avocados are rich in potassium, which helps relax blood vessel walls and lower blood pressure. Limiting sodium intake is another way to lower blood pressure.

Avocados reduce inflammation and triglycerides.

Many diets contain inflammatory fats, but avocados contain anti-inflammatory fats. Omega-3 fatty acids, a type of polyunsaturated fatty acid, also reduce inflammation and lower high triglycerides (a type of fat in the blood).

Chronic inflammation often causes heart-related problems. Eating foods high in saturated fats and added sugars can increase inflammation in the body over time. Instead, choose healthier fats like those found in fruits, vegetables, and whole grains.

Le Nguyen (According to Eating Well)