Avocado Benefits for High Blood Pressure

Avocado Benefits for High Blood Pressure

Avocados are particularly high in calories, but are also highly valued for their high content of monounsaturated fats and potassium, making them one of the most beneficial foods for combating high blood pressure.

Blood pressure is the measure of the force of blood pushing against the walls of the arteries. The heart pumps blood into the arteries, which is the transport route responsible for distributing blood throughout the body. Blood pressure consists of two numbers: Systolic, the first and higher of the two numbers reflects the pressure in the arteries when the heart beats and they are filled with blood. The diastolic number, the second number, measures the pressure in the arteries when the heart rests between beats. A normal blood pressure reading varies from 90/60 at birth to 120/80 in a healthy adult. For seniors aged 60 and over, a value of 150/90 is an indication of high blood pressure (hypertension). It is important to note that a value slightly greater than 120/80 indicates a risk of developing prehypertension in young adults.

When high blood pressure is untreated, the heart works harder and contributes to hardening of the arteries (atherosclerosis). This, in turn, can lead to stroke, kidney disease and the development of heart disease. "If you have high blood pressure, you are 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 - that is 1 in 3 adults. Approximately 1 in 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. Highly valued for its blood pressure-fighting properties within the fruit family is theavocado(aka alligator pear) a fruit of the avocado tree native to the Western Hemisphere.

Avocados are said to be high in fat, but because they are plant-based foods, the fat in them is considered oil and not solid fat. However, it is important to note that most of the fat (77%) in the fruit is oleic acid, a monounsaturated fatty acid. There is conclusive scientific evidence indicating that diets high in monounsaturated fats are great for improving your cholesterol and reducing inflammation, thereby reducing the risk of heart problems and stroke. In fact, “The American Heart Association recommends consuming MUFAs (monounsaturated fats) to improve your blood lipid profile.” "(Lipid profileorLipid plateis apanelfrombloodTests that serve as the first comprehensive medical screening tool for abnormalities inLipidssuch 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 high in potassium regulates your heartbeat, relieves tension in your blood vessel walls, keeps muscles and nerves functioning efficiently, and lowers blood pressure by balancing the effects of sodium on your system. The more potassium you eat, the more sodium is lost during urination. A diet high in potassium can reduce systolic blood pressure by 4.4 mm Hg and diastolic pressure by 2.5 mm Hg.

For those who do not want to eat the avocado fruit, the oil obtained from it is a reliable alternative. A study on laboratory animals published by the Journal of Ethnopharmacology. concluded that "a diet rich in avocado oils alters the levels of essential fatty acids in the kidneys, leading to changes in the way the kidneys respond to hormones that regulate blood pressure." One 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 monounsaturated healthy fat, which lowers LDL (()low density lipoprotein)) cholesterol, while HDL increased (high density lipoprotein)and 1.9 g is polyunsaturated fat, which lowers LDL and HDL. Avocados contain no cholesterol or trans fat and are richer in vitamin E than any other fruit. Avocado fats are also resistant to heat-induced oxidation, making them an excellent substitute for vegetables, canola oils and similar saturated or trans fat products.

While the health benefits of avocado are touted, 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 must be taken into consideration. Also due to its high potassium content, people with kidney problems need to be particularly careful when using it. Ask your doctor 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)

Inspired by Hugh Nurse