Avocados are remarkably high in calories, but they are also prized for their high content of monounsaturated fat and potassium, making them one of the most beneficial foods for fighting high blood pressure.
Blood pressure is the measure of the force exerted by blood against the walls of the arteries. The heart pumps blood into the arteries, which is the transportation pathway responsible for distributing blood throughout the body. Blood pressure understood from two numbers: systolic, the first and highest of the two reflects the pressure in the arteries when the heart beats and they are filled with blood, diastolic, the second number, measures the pressure in the arteries when the heart is in repose. between beats. A normal blood pressure reading ranges from 90/60 at birth to 120/80 in a healthy adult. For people 6 years of age and older, a reading of 150/90 is an indication of high blood pressure (hypertension). It is 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. Approximately 75 million American adults (32%) have high blood pressure, or 1 in 3 Adults About 1 in 3 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. Prized for its properties to combat blood pressure within the fruit family is the Lawyer (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 most of the fat (77%) in fruit is oleic acid, a monounsaturated fatty acid. There is conclusive scientific evidence pointing to the fact that diets high in monounsaturated fats are great for improving cholesterol and reducing inflammation, which reduces the risks of heart problems and strokes. In fact, “The American Heart Association recommends consuming MUFAs (monounsaturated fats) to improve your blood lipid profile.” “(Lipidic profile gold lipid panel it’s a panel from blood tests that serve as a comprehensive initial medical screening tool to detect abnormalities in lipids, such as cholesterol and triglycerides) “2
Along with monounsaturated fats, avocados are extremely high in potassium (more than bananas: half a medium avocado contains 549 mg of potassium, a medium banana provides 451 mg). A diet rich in potassium helps regulate your heartbeat, relieves stress on blood vessel walls, keeps muscles and nerves working efficiently, and lowers blood pressure by balancing the effects of sodium in your system. The more potassium you eat, the more sodium you lose when you urinate. A high potassium diet can lower 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 the “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.” A tablespoon of avocado oil contains approximately 124 calories and 14 grams of fat (21 percent of the recommended daily fat intake), 9.9 of the 14 grams are healthy monounsaturated fats that lower LDL ((Low-density lipoproteins) ) cholesterol, while HDL (High-density lipoprotein) and 1.9 grams are polyunsaturated fats that lower LDL and HDL. Avocados do not contain cholesterol or trans fat and are higher in vitamin E than any other fruit. Avocado fats are also resistant to heat-induced oxidation, making them an excellent substitute for vegetable oils, canola, and similar saturated or trans fat products.
When extolling the health benefits of avocado, it is important to note that the fruit is high in calories (one cup of avocado slices contains approximately 234 calories), so the amount consumed should be taken into account. Also due to its high potassium content, people with kidney problems should be very careful in its use. Consult your healthcare professional to find out if a diet supplemented with avocado is good for you.
1, Centers for Disease Control and Prevention, National Center for Health Statistics)
2, Wikipedia.org (wiki / Lipid_profile)