Doctors Reveal Fat in Avocados is Good for the Heart

JAKARTA - Healthy fat is often misunderstood. Many people still think that all fat is bad, even though the body actually needs it, especially unsaturated fat which can be found in avocados. According to experts, this type of fat has a different impact on the heart and cardiovascular system.

One who explains the benefits of avocados is Dr. David Sabgir, a heart doctor and spokesperson for Avocados - Love One Today. As a heart health expert, he shared his views on what happens to the body, especially the heart, if we regularly consume avocados.

One of the main benefits of avocados is its ability to help manage cholesterol levels.

"Avocado is one of the fruits that contain good fats, especially monounsaturated fats," explained Dr. Sabgir, quoted from the Eating Well page.

"This fat helps lower bad cholesterol (LDL) while supporting good cholesterol (HDL), which is important for reducing the risk of heart disease and stroke," he continued.

The good news is, you can get these benefits even if you don't overdo it. Even eating one avocado per week is enough to help keep cholesterol levels healthy. Whether enjoyed as avocado toast or guacamole, its delicious taste at once gives real benefits to the body.

If you want your blood pressure to stay stable, avocados can be an easy choice to add to your daily menu.

"Avocados are sodium, sugar, and cholesterol free, and contain almost 20 types of important nutrients such as vitamins, minerals, fiber, and phytonutrients," said Dr. Sabgir.

"One of them is potassium, a mineral that plays an important role in maintaining blood pressure and vascular health," he added.

In one serving of avocado (about 1/3 of a medium-sized fruit) there is about 6% of the daily potassium requirement. A potassium-rich diet is known to neutralize the adverse effects of sodium on blood pressure. In addition to avocados, other good sources of potassium include bananas, salmon, yogurt, and white beans.

Although beneficial for cholesterol and blood pressure, avocados do not always improve overall heart health scores.

Dr. Sabgir refers to a 2025 study which shows that daily consumption of avocados can improve dietary quality and sleep quality, as well as lower LDL cholesterol and total cholesterol. However, avocado consumption does not significantly change heart health scores based on American Heart Association standards.

The score includes factors such as body weight, blood sugar levels, and physical activity. This means that avocados do help some cardiovascular system functions, but they are not the only determinants of overall heart health.

Avocados can have a positive effect on heart health, especially in lowering bad cholesterol and helping to maintain blood pressure. Although it does not directly improve overall heart health, this fruit is still worth being part of a healthy diet. In addition to being nutritious, avocados are also very flexible to be processed

"Avocados can be used as a substitute for butter or oil in cakes, even as a substitute for dairy products in some recipes," suggested Dr. Sabgir.

"It can also be added to whole wheat bread, salads, or blended into smoothies." he continued.

With a delicious taste and diverse benefits, there is no harm in starting to include avocados more often in your daily menu.