Rich potassium and vitamin content makes avos a superfruit for hypertensives.
Avocados not only protect vision, reduce heart attack risk, potentially ward off cancer, and lower cholesterol, but new research says that avocado’s potassium and lutein content can promote normal blood pressure and help to control oxidative/inflammatory stress.
The study, published in Nutrition Journal, indicates that adequate potassium intake may promote blood pressure control in adults. The mean intake of potassium by adults in the U.S. was approximately 3200mg a day in men and 2400mg a day in women, which is lower than the 4700mg daily recommended intake. Avocados contain about 152mg and 345mg of potassium per 30g and one-half fruit, respectively. Also, avocados are naturally very low in sodium with just 2mg and 5.5mg sodium per 30g and one-half fruit, respectively. Avocados are good for lowering blood pressure because they contain 350mg potassium and less than 140mg of sodium per serving.
The study, which was based on a National Health and Nutrition Examination Survey (NHANES), found that avocado eaters had a lower average weight (7.5 pounds less), smaller waistline (1.6 inches less), and lower BMI than non-consumers.
Eating avocados with salads or salsa greatly increases the bioavailability of carotenoids – another health-promoting property of the fruit. Moreover, avocados are one of the few foods that contain significant levels of both vitamins C and E –antioxidant vitamins that have been linked to blood pressure control in previous studies.
More comprehensive avocado clinical research is underway to significantly expand the scientific understanding of avocados in cardiovascular health, weight management, blood glucose control and healthy living.
Avocado consumption can also fit into a wide range of healthy eating plans (such as the DASH diet), because it is rich in nutrients and phytochemicals, yet medium to low in caloric content. Unlike typical fruits, avocados contain a very low sugar content of only 0.2g sugar per one-half fruit, which, according to the NHANES data, is the average avocado consumption.