Avocados are notably high in calories, but they are also highly regarded for their high monounsaturated fat and potassium content, making them one of the most beneficial foods for fighting high blood pressure.
Blood pressure is the measure of the force of the blood pushing against the walls of the arteries. The heart pumps blood to the arteries, which is the transport pathway responsible for distributing blood throughout the body. Blood pressure made up of two numbers: systolic, the first and higher of the two, reflects the pressure in the arteries when the heart beats and they are full of blood, diastolic, the second number, measures the pressure in the arteries when the heart is in rest between beats. A normal blood pressure reading ranges from 90/60 at birth to 120/80 in a healthy adult. For people age 60 and older, a reading of 150/90 is an indication of high blood pressure (hypertension). It’s important to note that a reading slightly above 120/80 in young adults indicates a risk of developing prehypertension.
Having untreated high blood pressure makes your heart work harder and contributes to hardening of the arteries (atherosclerosis). This, in turn, can lead to stroke, kidney disease, and the development of heart disease. “Having high blood pressure puts you at risk for heart disease and stroke, which are the leading causes of death in the United States. About 75 million American adults (32%) have high blood pressure, that’s 1 in 3 About 1 in 3 American adults have prehypertension” 1 A diet low in salt and high in vegetables, fruits, and low-fat dairy products can help lower blood pressure. Very appreciated for its antihypertensive properties within the family of fruits is the Avocado (also known as alligator pear) a fruit of the avocado tree native to the Western Hemisphere.
Avocados have a reputation for being high in fat, but since they are a plant food, the fat they contain is considered an oil and not a solid fat. However, it is important to note that the majority of the fat (77%) in the fruit is oleic acid, a monounsaturated fatty acid. There is compelling scientific evidence pointing to the fact that diets rich in monounsaturated fats are great for improving cholesterol and reducing inflammation, thereby reducing the risks of heart problems and stroke. In fact, “The American Heart Association recommends consuming MUFAs (monounsaturated fats) to improve your blood lipid profile.” “(Lipidic profile gold lipid panel is a panel from blood tests that serve as a broad initial medical screening tool for abnormalities in lipids, such as cholesterol and triglycerides.)” 2
Along with monounsaturated fats, avocados are extremely rich in potassium (more than bananas: half a medium avocado contains 549 mg of potassium, one medium banana provides 451 mg). A diet rich in potassium helps regulate your heartbeat, relieves tension in blood vessel walls, keeps muscles and nerves working efficiently, and lowers blood pressure by balancing the effects of sodium on your system. The more potassium you eat, the more sodium you will lose through urination. A diet rich in potassium can reduce systolic blood pressure by 4.4 mm Hg and diastolic pressure by 2.5 mm Hg.
For those who are reluctant to eat the avocado fruit, the oil derived from it is a reliable alternative. A study conducted on laboratory animals and published by “Journal of Ethnopharmacology”. concluded that “a diet rich in avocado oils alters the levels of essential fatty acids in the kidneys, resulting in changes in the way the kidneys respond to hormones that regulate blood pressure.” One tablespoon of avocado oil contains about 124 calories and 14 grams of fat (21 percent of the daily recommended fat intake), 9.9 of the 14 grams are healthy monounsaturated fats that lower LDL cholesterol ((low-density lipoproteins) ) cholesterol, while increasing HDL (high-density lipoprotein) and 1.9 grams are polyunsaturated fats that lower LDL and HDL. Avocados contain no cholesterol or trans fats and are richer in vitamin E than any other fruit. Avocado fats are also resistant to heat-induced oxidation, making them an excellent substitute for vegetable, canola, and similar saturated or trans fat products.
When extolling the health benefits of avocado, it’s important to note that the fruit is high in calories (one cup of sliced avocado contains approximately 234 calories), so the amount consumed should be taken into account. Also due to its high potassium content, people with kidney-related problems should be very careful in its use. Consult your healthcare professional to find out if an avocado-supplemented diet is right for you.
1, Centers for Disease Control and Prevention, National Center for Health Statistics)
2, Wikipedia.org (wiki/Lipid_profile)
