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Research links the humble Avo to a healthy heart


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Heart problems are big news today and you don’t seem to go a day without seeing something about it in the media. According to the Australian Bureau of Statistics ischemic heart diseases has been the #1 cause of death in Australia for many years, including 2015 through to 2020.

Ischaemic heart disease is described on the Victor Chang Cardiac Research Institute website as “a condition in which the heart is starved of oxygen due to a reduced blood supply. Most commonly, this is due to a build-up of plaque (fatty material plus cells) in the wall of one of the arteries supplying blood to the heart, known as the coronary arteries. As the plaque enlarges, it gradually obstructs the flow of blood, which deprives the heart of oxygen and nutrients.”

We know that our heart is the vital organ that keeps us ticking each and every day and it’s so important to keep it healthy, so what can we do to keep it in good condition?

Why not reach for an avocado? Aside from being delicious, avocados in general are beneficial to add to your diet, due to them being high in potassium (which is required for normal cell function), are a good source of fibre, folate, vitamin k (which is good for your bones), but the benefit to heart health lies in the MUFAs, or monounsaturated fatty acids.

MUFAs are a good type of fat as opposed to bad fats like trans fats which have been linked to health issues such as heart disease, high cholesterol and obesity. 

According to an article by Dr Axe avocados are good for your heart because they balance the blood lipids and help to block plaque build-up in the arteries.
“Avocados (and especially avocado oil) promote heart health by balancing blood lipids. In terms of its chemical composition, the fat in avocado is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids

Diets that are moderately high in healthy fats — especially monounsaturated fats (MUFAs) — are known to block plaque build-up in the arteries more effectively than diets high in insulin-spiking carbohydrates. In addition to the presence of fat, the fibre in avocado and the presence of beta-sitosterol compounds, magnesium and potassium help reduce cholesterol levels and blood pressure. 

There is a growing body of clinical studies exploring why healthy sources of fat are so important to maintaining heart health.”  

I don’t know about you, but all this talk of avocados is making me hungry, so how about a delicious recipe that can help you keep your heart happy?  


2 large avocados, chilled
1/2 cup full fat coconut milk
1/3 cup raw cacao powder
1/3 cup maple syrup
2 tsp vanilla extract 

1. Slice the avocados in half and remove the pit. Scoop out the flesh into a food processor. Add the remaining ingredients. 

2. Blend until smooth and creamy, scraping down the sides as needed. Test and see if you’d like to add any additional sweetener. 

3. Divide the chocolate avocado pudding between four serving bowls. 

4. Serve with your favourite toppings, such as hazelnuts and sea salt. 

Recipe from 



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