THERE IS AN OLD saying that an apple a day keeps the doctor away. Not anymore. Change apple to avocado…. to keep the doctor away. New research has found that eating one avocado every single day is associated with health benefits, including improved sleep and diet quality.
The research builds upon past studies that examined the health benefits of avocado, suggesting that avocadoes can improve cardiovascular risk factors by reducing total cholesterol and LDL-C without adversely affecting body weight.
A team of researchers conducted an analysis of the Habitual Diet and Avocado Trial (HAT), which involved more than 1,000 participants who were chosen at random to either consume one avocado per day for 6 months or follow their typical diet but eat less than two per month. The team assessed the impact of daily avocado consumption on the heart health of people with abdominal obesity.
They found that the cardiovascular health scores decreased in those who maintained their lifestyles and abstained from avocado consumption, while that trend was not observed in the avocado-supplemented group. Sleep quality was also improved with daily avocado consumption, the researchers’ analysis found.
How about bad food? With the ever-changing state of our bodies and health, it can be hard to know how to properly nourish ourselves at different life stages.
According to dietitians, there’s one food people need to be cautious about consuming as they get older – grapefruit. Grapefruit and grapefruit juice are known to interfere with statins, which are used to reduce cholesterol. A compound in grapefruit called furanocoumarins competes with the enzyme in our liver that is used to metabolize statin medications. In general, one whole grapefruit or glass of grapefruit juice is enough to negatively interact with certain types of medication.
Statins and blood thinners aren’t the only types of medications that grapefruit might interact negatively with. Research shows grapefruit could have an effect on certain blood pressure medications and heart rhythm medications.
But it’s not just grapefruit you need to be wary of. Foods high in vitamin K that you probably think of as good for you — like kale, spinach and collard greens — can be dangerous when you consume too much of them while taking certain medications.
If you’re on little or no medication, you should limit your consumption of processed foods, such as fast food, ready-made meals, packaged snacks and sugar-sweetened beverages. Research indicates a direct link between ultra-processed foods (UPFs) and increased risks of cardiovascular disease, type 2 diabetes, anxiety, depression, obesity, poor sleep quality, and overall mortality.
While the advice to limit alcohol and UPFs is standard, it’s always a good idea to talk to your doctor about what foods any medications you’re taking may interact with. They’ll have the most information on this topic, and may also have suggestions for how to meet nutritional needs while avoiding certain nutrient-dense foods like grapefruit or spinach. By Manny Palomar, PhD (EV Mail March 17-23, 2025 issue)
