Just out! April 2025 in the Journal of the American Heart Association
A newly published study in the Journal of the American Heart Association (April 2025) explored whether eating one avocado a day for 26 weeks could improve cardiovascular health. Using the American Heart Association’s Life’s Essential 8 (LE8)—a comprehensive score measuring diet, sleep, blood pressure, and other key factors—researchers looked at the effects of this simple, single-food addition in adults with abdominal obesity.
Avocados are nutrient-rich and heart-friendly, but can one a day really shift the needle on your cardiovascular wellness?
Why Avocados and Cardiovascular Health Matter
Heart disease remains the world’s leading cause of death. To address this, the American Heart Association developed Life’s Essential 8 (LE8)—a framework of eight behaviors and health metrics associated with long-term heart health:
Eat Better, Be More Active, Quit Tobacco, Get Healthy Sleep, Manage Weight, Control Cholesterol, Manage Blood Sugar, Manage Blood Pressure
Avocados are high in fiber, monounsaturated fats, and key micronutrients. They’ve been linked to improvements in cholesterol and diet quality—but could they also improve your overall heart health score?
What Was Studied?
This study included 969 adults (average age 51) with abdominal obesity. Participants were randomly assigned to either maintain their usual diet or consume one Hass avocado daily for 26 weeks. LE8 scores—covering diet, BMI, sleep, blood lipids, glucose, blood pressure, physical activity, and nicotine exposure—were measured at the start and end of the study.
What Are the Results?
There was no significant change in the total LE8 score between the two groups. But within the avocado group, researchers found meaningful improvements in several individual components:
- Diet quality: +3.5 points
- Sleep health: +3.2 points
- Blood lipids: +3.5 points
Interestingly, when researchers removed the less precisely measured physical activity component from the LE8 calculation, the avocado group did show a modest but statistically significant improvement in the overall score.
These findings suggest that while a single food addition may not shift total cardiovascular health metrics, it can enhance specific factors that contribute to long-term heart wellness.
Dr. Hunt on What This Means for You
How much: One Hass avocado per day (~168 g)
Targeted benefits: Expect improvements in cholesterol levels, sleep quality, and overall diet
Lifestyle synergy: Pairing avocados with better sleep and regular movement may increase benefits
Big picture: Single food changes are helpful—but broader dietary and lifestyle shifts are likely needed to move your full cardiovascular health score