Avocados are popular in the United States. On average, Americans consume about 100 million avocados on Super Bowl Sunday and 141 million avocados on Cinco de Mayo, in addition to servings for fajitas, nachos, guacamole and burritos during the rest of the year. Consuming an avocado to support cardiovascular health might seem contradictory because of its reputation as a high-fat fruit, but it provides a variety of nutrients in support of blood pressure.
Potassium
The average potassium content in a standard commercial avocado sold in the United States is 975 mg, or 28 percent of the 3,500 mg Food and Drug Administration daily value. Potassium is the mineral most important in the body for regulating blood pressure. It works with sodium to balance fluids that determine the force of blood flow.
Fiber
An avocado provides 13.5 g of fiber, or 54 percent of the 25 g FDA daily value. Fiber reduces the level of cholesterol in the body. Cholesterol is related to blood pressure because excessive amounts often accumulate in the interior walls of the blood vessels and narrow the bloodstream, a condition known as atherosclerosis. Atherosclerosis elevates blood pressure because it forces the heart to pump harder to circulate the blood to the organs throughout the body.
Unsaturated Fats
An avocado provides 19.7 g of monounsaturated fat, composed of oleic and other beneficial fatty acids that lower LDL, or bad cholesterol. Low cholesterol prevents the development of atherosclerosis, a condition that elevates blood pressure. Including avocado and healthy fats in the diet improves and supports cardiovascular health.
Water
An avocado is a hydrating fruit, and 73 percent of its composition is water. Hydration is important for maintaining healthy fluid balance, which contributes to normal blood pressure. Including hydrating foods such as the avocado in the diet ensures that you obtain adequate hydration, in addition to the standard 64 oz. of water required each day.
