Avocados may be high in calories, but a Spanish cardiologist says eating them regularly could bring significant benefits for your heart.
Dr Aurelio Rojas has addressed several common myths about the fruit, including claims that it causes weight gain, constipation or spikes in blood sugar.
Although avocados are calorie-dense, he explained that their combination of healthy fats, fibre and essential nutrients makes them a valuable addition to a balanced diet.
One of their biggest benefits is their high content of oleic acid, the same monounsaturated fat found in extra virgin olive oil.
This can help reduce LDL, or ‘bad’ cholesterol, particularly when avocados replace foods high in saturated fat, such as butter.
Avocados are also rich in potassium, which helps regulate blood pressure, and fibre, which supports gut health and can help prevent constipation.
They contain antioxidants called lutein and zeaxanthin, which are associated with eye health.
How much avocado should you eat?
Rojas highlighted research published in the Journal of the American Heart Association which found that eating at least two servings of avocado per week was associated with a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.
However, he stressed that the study demonstrated an association, rather than proving that eating avocados directly prevents heart disease.
As for the ideal portion, Rojas suggested that half a medium-sized avocado per day is a reasonable amount for many people, depending on their individual dietary needs.
He also dismissed the idea that avocados automatically cause weight gain simply because they contain relatively high amounts of fat and calories.
Ultimately, the cardiologist emphasised that no single food can guarantee good health.
Instead, the greatest benefits come from an overall healthy diet and lifestyle, particularly when nutritious foods such as avocados replace less healthy alternatives.
