健康生活｜Avocado牛油果：每周吃 2 份可以降低患心血管疾病的风险
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一项针对 11 万多名健康专家的 30 年研究发现，每周至少吃两份牛油果的参与者比很少吃牛油果的人患心血管疾病的风险更低。用牛油果代替黄油、奶酪或培根等动物制品还能降低心血管疾病的风险。
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<hr/>每周吃两份或两份以上的牛油果与降低心血管疾病的风险有关，用牛油果代替某些含脂肪的食物，如黄油、奶酪或加工肉类，与降低心血管疾病的风险有关，根据今天发表在《美国心脏协会杂志》(Journal of American Heart Association) 上的一项新研究，这是一份开放获取、同行评议的美国心脏协会杂志。
Eating two or more servings of avocado weekly was associated with a lower risk of cardiovascular disease, and substitutingavocadofor certain fat-containing foods like butter, cheese or processed meats was associated with a lower risk of cardiovascular disease events, according to new research published today in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.
牛油果含有膳食纤维，不饱和脂肪，尤其是单不饱和脂肪（健康脂肪）和其他有利于心血管健康的成分。临床试验之前已经发现牛油果对心血管风险因素有正面的影响，包括高胆固醇。
Avocados contain dietary fiber, unsaturated fats especially monounsaturated fat (healthy fats) and other favorable components that have been associated with good cardiovascular health. Clinical trials have previously found avocados have a positive impact on cardiovascular risk factors including high cholesterol.
研究人员认为，这是第一个支持比较高牛油果摄入量与低心血管事件（如冠心病和中风）之间正相关的大型前瞻性研究。
Researchers believe this is the first, large, prospective study to support the positive association between higher avocado consumption and lower cardiovascular events, such as coronary heart disease and stroke.
Photo: Unsplash
「我们的研究提供了进一步的证据，证明摄入植物性不饱和脂肪可以改善饮食质量，是预防心血管疾病的重要组成部分。」洛伦娜・S・帕西科博士说，她是这项研究的主要作者，也是波士顿哈佛公共卫生学院营养学系的博士后研究员。「根据美国农业部 (U.S. Department of Agriculture) 的数据，在过去20年里，美国的牛油果消费量急剧上升，因此这些发现尤其值得注意。」
"Our study provides further evidence that the intake of plant-sourced unsaturated fats can improve diet quality and is an important component in cardiovascular disease prevention," said Lorena S. Pacheco, Ph.D., M.P.H., R.D.N., lead author of the study and a postdoctoral research fellow in the nutrition department at the Harvard T.H. Chan School of Public Health in Boston. "These are particularly notable findings since the consumption of avocados has risen steeply in the U.S. in the last 20 years, according to data from the U.S. Department of Agriculture."
30 年来，研究人员跟踪了来自护士健康研究的 68780 名女性（30 岁至 55 岁）和来自健康专业人员跟踪研究的 41700 多名男性（40 岁至 75 岁）。所有的研究参与者在研究开始和生活在美国时都没有癌症、冠心病和中风。在 30 多年的随访中，研究人员记录了 9185件冠心病事件和 5290件中风事件。研究人员在研究开始时通过食物频率问卷调查来评估参与者的饮食，然后每四年一次。他们通过问卷调查来计算牛油果的摄入量，问卷询问牛油果的摄入量和频率。一份相当于半个牛油果或半杯牛油果。
For 30 years, researchers followed more than 68,780 women (ages 30 to 55 years) from the Nurses' Health Study and more than 41,700 men (ages 40 to 75 years) from the Health Professionals Follow-up Study. All study participants were free of cancer, coronary heart disease and stroke at the start of the study and living in the United States. Researchers documented 9,185 coronary heart disease events and 5,290 strokes during more than 30 years of follow-up.Researchers assessed participants' diet using food frequency questionnaires given at the beginning of the study and then every four years. They calculated avocado intake from a questionnaire item that asked about the amount consumed and frequency. One serving equaled half of an avocado or a half cup of avocado.
Photo: The List
｜ 分析发现
The Analysis Found
在考虑多种心血管危险因素和整体饮食，跟那些从不或很少吃牛油果的比，研究参与者每周吃至少两个份牛油果心血管疾病的风险降低了 16%，冠状动脉心脏病的风险降低 21%。
After considering a wide range of cardiovascular risk factors and overall diet, study participants who ate at least two servings of avocado each week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never or rarely ate avocados.
根据统计模型，用等量的牛油果代替每天半份的人造黄油、黄油、鸡蛋、酸奶、奶酪或培根等加工肉类，可以降低 16% 至 22% 的心血管疾病风险。
Based on statistical modeling, replacing half a serving daily of margarine, butter, egg, yogurt, cheese or processed meats such as bacon with the same amount of avocado was associated with a 16% to 22% lower risk of cardiovascular disease events.
用每天半份的牛油果代替等量的橄榄油、坚果和其他植物油，并没有显示出额外的好处。
Substituting half a serving a day of avocado for the equivalent amount of olive oil, nuts and other plant oils showed no additional benefit.
研究发现，牛油果与中风风险和牛油果食用量之间没有显著联系。
No significant associations were noted in relation to stroke risk and how much avocado was eaten.
Photo: Cully&amp;#39;s Kitchen
这项研究的结果为医疗保健专业人员提供了额外的指导。帕切科说：「医生和注册营养师等其他健康护理从业人员在会见病人时可以提出建议，用牛油果代替某些含有饱和脂肪的食物，如奶酪和加工肉类，特别是牛油果是一种被广泛接受的食物。」
The study's results provide additional guidance for health care professionals to share. Offering the suggestion to "replace certain spreads and saturated fat-containing foods, such as cheese and processed meats, with avocado is something physicians and other health care practitioners such as registered dietitians can do when they meet with patients, especially since avocado is a well-accepted food," Pacheco said.
这项研究与美国心脏协会 (American Heart Association) 关于遵循地中海饮食 (Mediterranean diet) 的指导意见一致。地中海饮食模式注重水果、蔬菜、谷物、豆类、鱼类和其他健康食品，以及橄榄、菜籽油、芝麻和其他非热带油等植物性脂肪
The study aligns with the American Heart Association's guidance to follow the Mediterranean diet -- a dietary pattern focused on fruits, vegetables, grains, beans, fish and other healthy foods and plant-based fats such as olive, canola, sesame and other non-tropical oils.
Photo: NetCost Market
「这些发现意义重大，因为健康的饮食模式是心血管健康的基石，然而，对许多美国人来说，实现和坚持健康的饮食模式可能是困难的。」谢丽尔・安德森博士说，（博士，公共卫生学硕士，美国心脏病学会院士，公共卫生硕士）美国心脏协会的流行病学和预防委员会主席。
"These findings are significant because a healthy dietary pattern is the cornerstone for cardiovascular health, however, it can be difficult for many Americans to achieve and adhere to healthy eating patterns," said Cheryl Anderson, Ph.D., M.P.H., FAHA, chair of the American Heart Association's Council on Epidemiology and Prevention.
「我们迫切需要策略来改善美国心脏协会推荐的健康饮食摄入，如地中海饮食，富含蔬菜和水果。」安德森说，他是教授和赫伯特・韦特海姆公共卫生学院的院长和人类长寿科学加州大学圣地亚哥。「虽然没有一种食物能解决日常健康饮食的问题，但这项研究证明了牛油果可能对健康有益。这是一种很有前途的食品，因为它是一种受欢迎的，容易获得的，令人满意的，很容易包括在许多美国人在家里和餐馆饭菜中的食品。」
"We desperately need strategies to improve intake of AHA-recommended healthy diets -- such as the Mediterranean diet -- that are rich in vegetables and fruits," said Anderson, who is professor and dean of the Herbert Wertheim School of Public Health and Human Longevity Science at University of California San Diego. "Although no one food is the solution to routinely eating a healthy diet, this study is evidence that avocados have possible health benefits. This is promising because it is a food item that is popular, accessible, desirable and easy to include in meals eaten by many Americans at home and in restaurants.
Photo: CNN
这项研究是观察性的，因此不能证明直接的因果关系。该研究的另外两个局限性涉及数据收集和研究人群的组成。研究分析可能会受到测量误差的影响，因为饮食摄入是自我报告的。参与者大多是白人护士和卫生保健专业人员，因此这些结果可能不适用于其他群体。
Thestudy is observational, so a direct cause and effect cannot be proved. Two other limitations of the research involve data collection and the composition of the study population. The study analyses may be affected by measurement errors because dietary consumption was self-reported. Participants were mostly white nurses and health care professionals, so these results may not apply to other groups .
这项研究由美国国立卫生研究院 (National Institutes of Health) 、美国国立卫生研究院 (National Institutes of Health) 下属的国家糖尿病、消化和肾脏疾病研究所 (National Institute of Diabetes and Digestive and Kidney Diseases) 以及哈佛大学陈・耶比公共卫生学院 (Harvard Chan Yerby Fellowship) 资助。
The study was funded by the National Institutes of Health, the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the National Institutes of Health and the Harvard Chan Yerby Fellowship at Harvard T.H. Chan School of Public Health.
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