HEART OF LIVING

According to a recent study, having bananas and avocados is the greatest investment that one can make to take care of their heart

Anew study by University of Alabama at Birmingham, USA, suggests that consuming more bananas and avocados can be a lifesaving habit. Although the study was conducted on mice, six city nutritionists explain the reasons why bananas and avocados are superfoods and can greatly benefit human health.

“It is said ‘A banana a day can keep high blood pressure away’. Bananas have become synonymous with blood pressure control, as they are a rich source of potassium. Besides, they contain various heart-friendly minerals such as magnesium, vitamin B, antioxidants, fibre and sterol. These nutrients help maintain the heart health by reducing the hardening and narrowing of arteries, combating free radicals, and reducing oxidative stress,” explains Dr Shweta Rastogi, clinical dietician, Gurunanak Hospital, Bandra (E).

Several other studies have suggested the beneficial effects of the humble fruit previously as well.

“In 2015, a study by Dayanand G et al. proved that if a meal was replaced with bananas, it improved hypertension levels in patients, who were suffering from it (it is known to lower hypertension levels). This way bananas are directly linked to decreasing the risk of cardiovascular disease,” says Dr Pooja Thacker, nutritionist, Bhatia Hospital, Grant Road (W).

Although avocados are fat-rich fruits — 71% monounsaturated (mufa) fatty acid, and 16% polyunsaturated (pufa) fatty acids, which includes omega 3 and omega 6 — these fats are termed good fats.

“The fat in an avocado is the type of hearthealthy unsaturated fat known as monosaturated Monounsaturated fats help lower total cholesterol and LDL — or ‘bad’ cholesterol— levels. Also, they tend to slightly increase HDL, or ‘good’ cholesterol, levels. Hence it is considered a heartfriendly food,” explains Urvi Ved, consultant dietician, K J Somaiya Hospital Super Specialty Centre, Sion (E).

DON’T OVERDO IT

“Anything if taken in excess has multiple side effects on our body. If avocados are consumed in excess, there can be adverse effects like weightgain (due to the fat content), allergies (cold or bad throat), or gastro-complications (bloating, excess vomiting),” says Kejal Sheth, nutritionist, Nutrivity.in.

Speaking about the ill effects of excessive consumption of bananas, Sheth says, “Eating too much is harmful not just for diabetic patients but for everyone. It leads to weight gain, induces sleep with its magnesium content, (which helps relax the muscles); hyperkalaemia, due to excess potassium (excess of potassium is not good as it leads to higher pulse rate or irregular heart-beats); headache (contains tyramine which helps triggers migraine), abdominal pain, constipation, etc. With inputs from Munmun Ganeriwal, nutritionist, Yuktahaar, Juhu.

PHOTO: ISTOCK