163: Avocados, Antioxidant Potential and Heart Health – Patricia Bannan

11/10/20 • 29 min

Avocados are a nutrient-dense source of monounsaturated fatty acids (5g of MUFAs per one-third of a medium avocado) and other essential nutrients. They may have an additional LDL cholesterol lowering effect beyond that observed when their MUFAs are substituted for saturated fatty acids, especially on small, dense LDL particles, which are susceptible to in vivo oxidation and associated with increased risk of cardiovascular disease.

A recent study, published in the Journal of Nutrition, investigated whether a healthy diet with 1 avocado daily decreased circulating oxidized LDL and related oxidative stress markers. This study was supported by the Avocado Nutrition Center as part of the Love One Today® education program.

Tune in to this Sound Bites® Podcast episode with guest Patricia Bannan, MS, RDN, to learn about:

the potential role of avocados in lowering cholesterol
additional effects regarding antioxidant potential and oxidation of small dense LDL
phytosterols and other bioactives in avocados
simple heart-healthy tips for swapping good fats for typical sources of saturated fat in the diet and adding fiber in recipes

Registered Dietitians, Dietetic Technicians, and Certified Diabetes Educators can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today®

For more information and resources visit: https://bit.ly/35IoFBh

Tune in to this Sound Bites® Podcast episode with guest Patricia Bannan, MS, RDN, to learn about:

the potential role of avocados in lowering cholesterol
additional effects regarding antioxidant potential and oxidation of small dense LDL
phytosterols and other bioactives in avocados
simple heart-healthy tips for swapping good fats for typical sources of saturated fat in the diet and adding fiber in recipes

For more information and resources visit: https://bit.ly/35IoFBh

Previous Episode

162: Digestive Health: Probiotics, Prebiotics & Fermentation – Dr. Elieke Kearns

Digestive health has been a priority trend for multiple years and is anticipated to keep evolving as scientific research expands and further uncovers solutions to help address consumer concerns. There are many factors that can affect our digestive health including family and genetic history, stress, and what we eat.

Tune in to this episode to learn about:

The scientific definition of probiotics
Probiotics in foods and beverages vs. supplements
What is required/not required on food labels
How do probiotics and live-and-active cultures differ/compare
Probiotic strains and CFUs
What is a fermented food/beverage and what are the potential benefits
What are prebiotics and what to look for on food labels
Can probiotics and prebiotics help with and/or cause gas and bloating
Specific products to look for in the grocery store

Dr. Elieke Kearns is a Principal Nutrition Scientist at PepsiCo where she provides nutrition support for KeVita and PepsiCo’s innovation incubator which is focused on developing and accelerating growth of smaller, emerging brands.

This episode is sponsored by PepsiCo and we thank them for their sponsorship and support of the podcast.

Full shownotes and links to resources at www.SoundBitesRD.com/162

Next Episode

164: Avocados, Satiety and Mindful Eating in Diabetes – Erin Palinski-Wade

Diet has a significant role in disease development and protection, particularly when it comes to certain diseases like diabetes. More recently, the quality of carbohydrates and fats has been examined more closely for their impact on health. Epidemiologic studies have revealed that consumption of refined carbohydrate-containing diets and/or diets high in saturated fat may be associated with increased prevalence of type 2 diabetes and risk for coronary heart disease. Dietary patterns emphasizing certain nutrients, such as monounsaturated fats (MUFA), while decreasing other components, such as saturated fats or refined, readily digestible carbohydrates, may have favorable effects on cardio-metabolic health. Fresh avocados are a distinctive fruit characterized by their nutrient profile that includes MUFA, dietary fiber and several essential micronutrients and bioactive phytochemicals.

A study published in the journal Nutrients (September 2018) investigated the strategy of incorporating fresh avocados into a breakfast meal (replacing mainly carbohydrates with fat by adding unsaturated fats from avocados) on postprandial markers of metabolic and vascular health. Researchers looked at changes in glycemic indices along with changes in markers of endothelial function, inflammation and oxidative stress/damage – each having a role in cardiometabolic health.

Tune in to this episode with guest Erin Palinski-Wade RD, CDE, LDN, CPT to learn about:

- The potential role of fresh avocados in cardiometabolic health and glycemic management in overweight or obese adults
- Why nutrient-dense foods like fresh avocados are a good choice for people with diabetes
- The potential benefits of nutrient combinations such as fat and fiber on satiety
- Dietary habits and other lifestyle factors known to impact diabetes that may improve with mindful eating
- Strategies for incorporating mindful eating into diabetes management

For more information and resources visit: https://bit.ly/2I2xHRN