Avocados Can Make a Strong Heart
There's nothing wrong with avocado. Behind it contained a variety of delicious nutrients. Unfortunately, there is still a mistaken belief that the avocado is not good for health.
If you are a "hostile" avocado, it's time to change your mind. Nutritional value of avocados is not inferior to any other fruit. Do not worry about the fat that is present in it because the fat is mostly unsaturated fats are good for health.
Fats contained in avocados are very high, ie 71-88 percent of total calories, or about 20 times the average of other fruits. Made Astawan Prof DR MS, food technology and nutrition experts from IPB mentioned, there are at least 14.66 grams of fat per 100 grams of avocado.
Fat is mostly in the form of monounsaturated fats (monounsaturated fatty acids). Levels reached 9.8 grams per 100 grams. Saturated fat content is only 2.13 grams per 100 grams. And also there at the polyunsaturated fat 1.82 grams per 100 grams.
Avocados contain oleic acid, a component of the monounsaturated fats can help lower cholesterol. A study carried out on their cholesterol levels high enough. After a seven day diet that included avocados, they decreased total and LDL cholesterol significantly, while HDL cholesterol increased by 11 percent.
In addition to unsaturated fatty acids, avocado is also a good source of potassium or potassium, a mineral that helps regulate blood pressure. Potassium in avocados is higher than a medium-sized bananas. Adequate intake of potassium may help protect against vascular disease, such as high blood pressure, heart disease, and stroke.
Other nutrients found in avocados is folate. A cup of avocado has at least 23 percent of daily adequacy for folate, nutrients that are important for heart health and for women planning a pregnancy.
To determine the relationship between folate intake and heart disease, researchers included more than 80,000 women for 14 years using dietary questionnaires. Found that women who consume higher folate diet had 55 percent lower risk for heart disease or suffered a fatal heart disease.
Other research suggests, a person who ate folate-rich foods lower risk of cardiovascular disease or stroke compared with those not taking these important nutrients.
Avocados are also a good source of vitamins A, C, E, K, vitamin B6, thiamine, riboflavin, niacin, fiber, magnesium, and copper. With a spate of avocado nutrients, it seems a shame to miss this fruit. You can put the avocado in snacks, salads, and desserts. So, add one avocado in your diet every day.