When you need an excuse to taste avocado on toast, science is the key.
Today, researchers have concluded that millennials’ favorite fruit is good for the heart.
Their research found that eating more potassium, which is rich in avocados and bananas, can prevent a heart attack or stroke.
Although only women seem to benefit from it, eating 1g more per day in addition to the recommended daily intake – about one avocado (975mg each) -.
A similar amount is found in three bananas or three glasses of milk (375 mg each).
Potassium helps the body get rid of sodium in the urine and regulates the fluid balance in the body.
But Dutch experts who discovered the benefits of the much-loved “avo-on-toast” believe it can keep the heart healthy in other ways, too.
When you need an excuse to taste avocado on toast, science is the key. Today, researchers have concluded that millennials’ favorite fruit is good for the heart.
HOW SHOULD A BALANCED NUTRITION BE?
According to the NHS, meals should be potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably wholemeal
• 30 grams of fiber per day: Equivalent to eating all of the following: 5 servings of fruit and vegetables, 2 whole-grain biscuits, 2 thick slices of wholemeal bread, and a large baked potato in the crust
• Have some alternatives to milk or dairy products (such as soy drinks) and choose lower-fat and less-sugar options.
• Eat beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which is fat)
• Choose unsaturated fats and spreads and consume sparingly.
• Drink 6-8 glasses / glass of water a day
• Adults should have less than 6 g of salt per day and less than 20 g of saturated fat for women and less than 30 g for men.
Source: NHS Eatwell Guide
The study followed about 25,000 people for nearly 20 years.
When the project began, before the millennium, the participants were between the ages of 40 and 79.
Their lifestyles were questioned and their blood pressure measurements were taken.
Urine samples were taken to allow the researchers to estimate the amount of sodium and potassium consumed daily.
The compound is hidden in fresh daily food, making it difficult for people to accurately represent how much they are ingesting.
Volunteers were grouped according to the amount of potassium they ate per day, which ranged from low to high.
According to the guidelines of the World Health Organization, adults should eat 3.5 g per day.
Analysis in the European Heart Journal showed that women with the highest potassium intake had the lowest blood pressure levels.
Each gram increase in daily potassium was linked to a 2.4 mmHg decrease in blood pressure.
Meanwhile, a separate analysis found that participants who consumed the most were 13% less likely to have a heart attack or stroke than those who consumed the least.
The results took into account factors that may have skewed the results, such as smoking status, alcohol consumption, and underlying health conditions.
Professor Liffert Vogt, medical expert at the University of Amsterdam Medical Centers, said: “Our results show that a heart-healthy diet goes beyond salt restriction to increase potassium levels.
‘Food companies can help by replacing the standard sodium salt in processed foods as an alternative to potassium salt.
“We should also prioritize fresh, unprocessed foods because they are both high in potassium and low in salt.”
Tracy Parker, senior dietitian at the British Heart Foundation, said: “This research supports current recommendations that reducing salt intake and eating more potassium-containing foods may be the recipe for a healthier heart.
An easy way to increase your potassium intake is to eat five servings of fruits and vegetables a day.
Other foods, such as legumes, fish, nuts, seeds, and milk, are also high in potassium and low in salt, so they can benefit your heart.
However, staying healthy isn’t just about controlling what’s on your plate.
“Limiting alcohol intake and staying physically active can also lower blood pressure, reducing the risk of heart attack or stroke.”
Source: Daily Mail
I am Anne Johnson and I work as an author at the Fashion Vibes. My main area of expertise is beauty related news, but I also have experience in covering other types of stories like entertainment, lifestyle, and health topics. With my years of experience in writing for various publications, I have built strong relationships with many industry insiders. My passion for journalism has enabled me to stay on top of the latest trends and changes in the world of beauty.
