Avocados Protect the Heart, Brain, and Eyes—Here’s How to Maximize Their Benefits

Recent research has significantly expanded our understanding of the health benefits of avocados.

Once unfairly dismissed during the low-fat diet craze of the late 1970s and 80s—an era when all fats were seen as harmful—avocados have since made a strong comeback. Today, they’re celebrated as a nutrient-dense source of heart-healthy fats.

“Avocado’s appeal stretches far beyond trendy brunch fare,” Amanda Izquierdo, a registered dietitian, told The Epoch Times. “Numerous studies have explored how avocados contribute to overall health.”

Illustration by The Epoch Times, Shutterstock

Key Nutrients

• Abundant Monounsaturated Fats: Avocados are rich in healthy monounsaturated fats, especially oleic acid, which makes up 40 percent to 60 percent of an avocado’s fat content. “Half an avocado has about the same amount of oleic acid found in 1 tablespoon of olive oil,” Lorena Pacheco, a research scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, told The Epoch Times.
• Rich in Potassium: Avocados have almost twice as much potassium as bananas. Some 100 grams of avocado contains 576 milligrams (mg) of potassium, while the same amount of banana only contains 326 mg.
• Plentiful Lutein and Zeaxanthin: Essential carotenoids our bodies cannot produce. One avocado contains approximately 0.5 milligrams of lutein.

Health Benefits

In the past few years, advances in research have increased our understanding of the health benefits associated with avocados, Izquierdo said.

Support Cardiovascular Health

In a 2022 large-scale prospective cohort study published in the Journal of the American Heart Association, researchers analyzed data from 110,487 health professionals over 30 years.

Participants who ate at least two servings of avocado per week had a 16 percent reduction in cardiovascular disease risk and a 21 percent reduced risk of coronary heart disease compared to those who rarely or never ate avocados.

The study also examined the effects of replacing a half-serving of eggs, yogurt, cheese, margarine, butter, or processed meats with the same amount of avocado daily and found that it was associated with a 16 percent to 22 percent reduced risk of cardiovascular disease.

A systematic review and meta-analysis published in 2023 in Cureus investigated seven randomized controlled trials in which people were given avocados as part of their diet. The study found that those who ate avocados had lower total cholesterol levels compared to those who didn’t, and that avocado eaters had lower levels of LDL cholesterol.

“There are potential biological mechanisms by which avocados offer cardioprotective benefits,” said Pacheco, lead author of the 2022 study.

Avocados are rich in heart-healthy nutrients that benefit the heart and cardiovascular system in multiple ways:

• Avocados contain abundant potassium and magnesium, which help regulate blood pressure.
• Their monounsaturated fats, such as oleic acid (also in olives and olive oil), help lower LDL cholesterol. “Avocados are virtually the only fruit with monounsaturated fats, with 5 grams per serving, which is one-third of a medium avocado,” Pacheco said.
• The fiber in avocados helps lower cholesterol and blood pressure, thereby reducing the risk of heart disease.
• Avocados contain folate, which can help reduce the risk of heart attacks and stroke, especially for those with high blood pressure.
• Avocados are rich in antioxidants such as lutein and glutathione, which protect blood vessels and reduce inflammation.

Boost Brain Function and Cognition

A 12-week randomized controlled trial tested 84 overweight or obese adults. Participants in the group who ate avocados daily improved their attentional inhibition, meaning that they improved their ability to ignore aspects of a situation that were not relevant to the task they were engaged in. Those in the avocado group also had increased serum lutein levels.

The lutein in avocados is highly bioavailable, which can improve cognitive function.

A 2021 study utilized data from the National Health and Nutrition Examination Survey. The study found that those older adults who ate avocados had significantly better cognitive scores, especially in processing speed tests, verbal fluency, and immediate and delayed recall, compared to those who did not eat avocados.

“We found that consuming avocado was most strongly related to better memory performance,” the authors wrote. “This is critical because memory is the most common complaint in older adults and likely the first cognitive domain to be affected in age-related neurodegenerative disease.”

Studies have found that the healthy monounsaturated fats and antioxidants abundant in avocado may reduce the risk of neurodegenerative diseases. Avocados also contain B vitamins that support brain health and help produce neurotransmitters that support focus and mood.

Improve Eye Health

Eating avocados enhances the absorption of lutein and zeaxanthin, powerful antioxidants that accumulate in the brain and eyes.

A randomized controlled trial by researchers at Tufts University found that older adults who ate an avocado daily for six months increased their macular pigment density. The macular pigment, which contains lutein and zeaxanthin, protects our eyes from oxidative stress and harmful blue light. An increase also correlates with protection against age-related macular degeneration and better visual processing.

Additional Benefits

Avocados contain significant amounts of soluble and insoluble fiber, which eases digestion, supports healthy gut bacteria, regulates the bowels, and prevents constipation.

In traditional Chinese medicine (TCM) and Ayurveda, avocados are considered cooling and moisturizing, particularly for the intestines, and are an effective remedy for constipation.

Due to their moisturizing properties, avocados also benefit the skin and are a popular ingredient in many natural skin products. TCM and Ayurvedic medicine also utilize avocado to address dryness of the skin, hair, and nails.

How to Increase Absorption

Pacheco said that although avocados are a nutrient-dense food on their own, they can help improve the absorption of nutrients in other foods.

“The monounsaturated fat in avocados allow for better absorption of fat-soluble vitamins A, D, E, and K as well as carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin—found in colorful vegetables,” she said.

Pacheco shared some possible combinations:

• Sliced avocado, spinach (or kale), carrots, tomatoes, and peppers salad
• Guacamole with carrots and tomatoes
• Avocado and eggs on whole-grain toast

Optimal Storage

To store a cut avocado, sprinkle the flesh with lemon or lime juice, cover it tightly with plastic wrap, and refrigerate. The citrus juice will stop the flesh from turning brown.

If you have more avocados than you know what to do with (lucky you!), you can freeze them for later use. Use ripe avocados without the skin and seed, and either mash them or cut them into chunks. Place them in an airtight container or freezer bag, where they can last in the freezer for up to three months.

Pro Tips

Avocados don’t ripen until they are picked, but there are ways to speed up or slow down the process, depending on your needs.

“The best way to speed up the ripening process is by placing the unripe avocado in a brown paper bag with an apple or banana for two to three days until they are ripe,” said Izquierdo, who also works for the Hass Avocado Board.

Ripeness Indicator: To determine if an avocado is at its optimal ripeness, it should yield slightly when gently squeezed and have a subtle, nutty aroma.

The skin should be deep green or almost black, and the flesh should have a smooth, creamy consistency and be pale green to light yellow. However, the ultimate test is the taste. An avocado at the perfect stage of ripeness has a creamy, buttery, mildly nutty flavor.

“Once avocados reach the desired ripeness, storing them in the fridge slows down further ripening and helps maintain their freshness for a few more days,” Izquierdo said.

Cut and Pit Like a Pro: There are several methods for cutting an avocado and safely removing the pit. Learning these techniques is vital, as avocado-cutting injuries were responsible for more than 49,000 injuries reported at emergency rooms in the United States from 2000 to 2017.

To cut an avocado safely, place it lengthwise on a secure surface, hold it firmly with one hand, and slowly cut lengthwise, rotating around the seed, beginning at the narrow end.

There are a few ways to remove the seed safely—but none of them involve whacking it with a knife. You can gently push out the seed with your fingers, use a fork or spoon, or cut the avocado into quarters to remove the seed with your hands.

Precautions

Avocados are generally considered safe, although some precautions are warranted. People with latex allergies may be sensitive or experience an allergic reaction to avocados.

People who are on warfarin, a medication used to slow blood clotting, may want to speak with their health care provider before eating avocados, as they may decrease its effectiveness.

Recipe: Mashed Salmon Avocado Toast

The following recipe is courtesy of Sheridan Genrich, a clinical nutritionist, naturopath, and Epoch Times health writer.

A refreshing summer twist, salmon avocado toast brims with flavor and is packed with nutrition—including brain-boosting healthy fats, protein, and calcium to support healthy skin.

Ingredients

• 3 ounces of canned wild salmon, drained and flaked
• 1/2 large ripe avocado
• 1/2 cup of spring mix salad
• 1 tablespoon of crumbled feta cheese
• 1 tablespoon of finely chopped fresh mint
• 1 lemon (approximately 2 tablespoons of juice)
• 2 slices of rye, spelt, or sourdough bread
• Himalayan or sea salt (to taste)

Directions

In a large bowl, mash avocado pulp, salt, lemon juice, and lemon zest. Fold together to combine. Season to taste. For each serving, spread the avocado mixture over 2 slices of toasted bread, top with lettuce and salmon. Sprinkle with feta and torn mint leaves.

Fun Facts

• Avocados get about 77 percent of their calories from fat, making them one of the most fat-rich plant foods in the world.
• You can use avocado peels and pits to make a natural dye. Simply boil avocado peels and pits to create a delicate pink dye.
• You can grow a decorative houseplant from an avocado pit. While it won’t bear fruit, it will add some beautiful greenery to your space.
• There are two days every year when we can celebrate avocados: National Avocado Day is on July 31, and National Guacamole Day is celebrated on Sept. 16, which coincides with Mexican Independence Day.

Tips for Kids

Illustration by The Epoch Times, Shutterstock

Avocados are a fantastic food for growing kids with nutrients to support a strong immune system, strengthen bones, and aid healthy brain development.

Below are some avocado recipes your kids will love.

Avocado Popsicles

You can make these delicious and nutritious popsicles by combining avocados with a variety of ingredients for a cool, sweet treat. Simply blend the ingredients until smooth, then add honey or other sweeteners if needed. Pour the mixture into popsicle molds and freeze.

Some delightful combinations are below:

• Avocado with chocolate and banana
• Avocado with coconut milk, citrus juice, and fresh fruit

Grilled Cheese With Avocado and Bacon

Avocado makes the much-loved grilled cheese even better. Add avocado slices and bacon to the grilled cheese your kids already know and love to add a little extra nutrition and deliciousness to this timeless classic.