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In the news: Avocados Help Fend Off Harmful LDL; Positive Outlook for Better Heart Health

An Avocado-a-Day Helps Keep the Dr. Away?

A 2017 study from Tuft’s University found that eating an avocado daily could raise levels of macular pigment density in the eye, and that those increases were also related to some measures of better cognitive function. [See Staying Healthy archives, Nov. 2017 issue: www.sbh.com].

While avocados are only a rather modest source of the key macular pigment lutein, it’s thought that the mono-unsaturated fats in avocados enhance lutein’s absorption.

Now, new findings from Penn State researchers suggest that an avocado a day may help keep “bad” cholesterol levels down, at least in those overweight and obese (1).

In the study, 45 participants consumed in random order three different diets for five weeks: low fat, moderate fat, and moderate fat that incorporated one avocado daily.

Consuming the moderate fat + avocado diet lowered levels of small dense LDL particles. Small dense LDL is a subclass of LDL that is particularly susceptible to oxidation and is involved in the formation of artery plaque. This type of LDL is especially common in the blood of atherosclerosis patients.

Specifically, levels of oxidized LDL were lower after the avocado diet than before the study, and lower than after consuming the low fat or moderate fat diets. The avocado diet also raised blood levels of lutein, which can act as an antioxidant.

Eating more avocados may promote healthy arteries as well as support eye and brain health. Try Including avocados in your salad, go for the guacamole, or try them in scrambled eggs for breakfast.

Embrace Optimism for Heart Health

Whether you view the glass as half full or half empty may have a bearing on your risk of future cardio-vascular problems.

To learn more about the association between a positive mindset and the risk for future cardiovascular events and all-cause mortality, researchers conducted a meta-analysis of 15 studies that included nearly 230,000 individuals who were followed for an average of over 13 years (2).

They found that optimism was significantly associated with a 35% lower risk of cardiovascular events and a 14% lower risk of all-cause mortality. These findings suggest that optimism is associated with cardio-vascular benefits and that pessimism is associated with cardiovascular risk.

Since a positive outlook appears to be important for preventive health, what are some things we can do to adopt a more optimistic outlook?

Keep physically active and eat well. It goes without saying that physical activity and a healthy diet can impact cardio health by lowering blood pressure and blood lipids and increasing insulin sensitivity. But both have also been shown to buoy mood, tamp down depression and improve outlook.

Make a conscious effort to be positive. Challenging negative thinking and making a conscious effort to embrace the positive can train the brain to think more positively. Positive emotions can be contagious, so spending more time with optimistic friends and less with negative thinkers is helpful. Accepting what one can and cannot control also helps focus the mind on positive next steps instead of dwelling on the negative.

Meditate. Turn off the news and meditate. Even just 10 minutes of meditation daily has been shown to improve mood, decrease stress and improve sleep. Simple things like smiling more, taking a walk in nature and listening to music can also lift mood and dispel anxiety.

References

1. Wang L, et al. A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: Randomized controlled trial. J Nutr. Epub Oct, 2019.
2. Rozanski A, et al. Association of optimism with cardiovascular events and all-cause mortality: A systematic review and meta-analysis. JAMA Network Open. E1912200, 2019.