1 Distinguish Between The Properties Of Animal And Vegetable Fats Avocado Benefits for High Blood Pressure

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Avocado Benefits for High Blood Pressure

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

Blood pressure is the measure of the force of the blood pushing against the artery walls. The heart pumps blood into the arteries, which are the transport highways responsible for distributing blood throughout the body. Blood pressure consists of two numbers: systolic, the first and higher of the two, reflects the pressure in the arteries when the heart is beating and they are filled with blood, diastolic, the second number, measures the pressure in the arteries when the heart is at rest. between beats. A normal blood pressure reading ranges from 90/60 at birth to 120/80 in a healthy adult. For adults 6 years and older, a reading of 150/90 is an indication of high blood pressure (hypertension). It is important to note that a reading slightly higher than 120/80 in young adults indicates the risk of developing prehypertension.

Untreated high blood pressure makes the heart work harder and contributes to hardening of the arteries (atherosclerosis). This in turn can lead to stroke, kidney disease and the development of heart disease. Having high blood pressure puts you at risk for heart disease and stroke, which are the leading causes of death in the United States. About 75 million American adults (32%) have high blood pressure—that’s 1 in 3 adults. About 1 in 3 American adults have prehypertension.” 1 A diet low in salt and rich in vegetables, fruits, and low-fat dairy products can help lower blood pressure. Highly regarded for its antihypertensive properties. blood within the fruit family is avocado (aka. alligator pear) a fruit of the avocado tree native to the Western Hemisphere.

Avocados are known to be high in fat, but since they are a plant food, the fat they contain is considered oil rather than solid fat. However, it is important to note that most of the fat (77%) in the fruit is oleic acid, an unsaturated fatty acid. There is compelling scientific evidence that diets rich in unsaturated fats are excellent for improving cholesterol and reducing inflammation, thereby reducing the risk of heart problems and strokes. In fact “The American Heart Association recommends consuming MUFAs (monounsaturated fats) to improve your blood lipid profile.” “(Lipid profile or lipid panel Is one panel e the blood tests that serve as an initial broad medical screening tool for abnormalities in lipidsuch as cholesterol and triglycerides.)” 2

Along with unsaturated fats, avocados are extremely high in potassium (more than bananas – Half of a medium avocado contains 549 mg of potassium, a medium banana provides 451 mg.). A potassium-rich diet helps regulate your heart rate, eases tension on blood vessel walls, keeps muscles and nerves working efficiently, and lowers blood pressure by balancing the effects of sodium in your system. The more potassium you eat, the more sodium you lose through urination. A high potassium diet can reduce systolic blood pressure by 4.4 mm Hg and diastolic blood 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 done on laboratory animals and published by the Journal of Ethnopharmacology. concluded that “a diet rich in avocado oils alters the levels of essential fatty acids in the kidney, resulting in changes in the way the kidney responds 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 being healthy LDL-lowering monounsaturated fat ((low density lipoprotein) ) cholesterol, while increasing HDL (high density lipoprotein) and 1.9 grams are unsaturated fats that lower LDL and HDL. Avocados contain no cholesterol or trans fats and are richer in vitamin E than any other fruit. Avocado fats are also resistant to oxidation caused by heat, thus providing an excellent substitute for vegetable oils, canola and similar saturated or trans-fat products.

While extolling the health benefits of avocados, it’s important to keep in mind that the fruit is high in calories (one cup of avocado slices contains approximately 234 calories) so the amount consumed should be considered. Also, due to the high content of potassium, people with kidney problems should be very careful in its use. Consult your health care professional to find out if a diet supplemented with avocados is good for you.

1, Centers for Disease Control and Prevention, National Center for Health Statistics)

2, Wikipedia.org (wiki/Lipid_profile)

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