Avocado toast is one of the most popular breakfast and brunch choices out there. It’s certainly one of our favourites, especially as a slightly more healthy option than bacon & eggs.

Now, a new study suggests that avocados might be providing even more health benefits than you might think.


According to new research published in the Journal of the American Heart Association, eating two or more servings of avocado weekly can cut the risk of cardiovascular disease by up to a fifth.

The study surveyed more than 68,000 women and 41,000 men on their diets every four years. And over the entire study which spanned up to three decades, 9,185 heart attacks and 5,290 strokes were recorded.


The researchers found that there is a link between consuming healthy fats (such as avocados) and a person’s cardiovascular health. They observed that those who ate avocado frequently cut their risk of coronary heart disease by 21 per cent, compared with those who did not.

Additionally, those who replaced their consumption of margarine, butter, egg, yoghurt, cheese or processed meats with the equivalent amount of avocado resulted in a 16 to 22 per cent lower risk of heart disease.


Dr Lorena Pacheco, the lead author of the study, believes that their research will support a positive association between higher avocado consumption and lower risk of cardiovascular events, such as coronary heart disease and stroke.

Avocados contain dietary fibre and key vitamins and minerals, including vitamins C, E and K and magnesium.

They are also a great source of healthy monounsaturated fats that help protect the heart by maintaining levels of “good” high-density cholesterol while reducing levels of “bad” cholesterol.


So if you’re like us who enjoy a good serving (or two) of avocado toast in the mornings, then you’re on the right track!

However, we must also advise that avocado is a high-fat food that is calorie-dense while bread is rich in carbohydrates. If weight loss is your goal, you may want to choose whole grain bread and consider adding a protein source like an egg to your toast as it’ll help keep you full.

Also, remember that moderation is the key, folks! And as always, make sure you check with your doctor before making any significant changes to your diet.

If you’re looking for more avocado toast recipes, check out this video below!