Eating avocados could be helpful when it comes to avoiding diabetes.

A new study published in the Journal of the Academy of Nutrition and Dietetics identified a link between eating avocados and reduced diabetes risk in some Mexican adults.

Researchers studied the dietary habits and diabetes diagnosis data from the Mexican National Survey of Health and Nutrition in the years 2012, 2016 and 2018.

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Of the 25,640 qualified respondents aged 20 and older, approximately 59% were female and more than 60% had abdominal obesity.

About 45% of participants reported eating avocados daily — 34.7 grams on average for men, and 29.8 grams for women.

“Among women, this study showed that compared to avocado non-consumers, avocado consumers had more than 20% lower odds of diabetes even after adjusting for various factors such as age, education level, body weight, physical activity and more,” said study author Feon Cheng, PhD, a nutrition epidemiologist at the Avocado Nutrition Center in Mission Viejo, California, in a statement to Fox News Digital. 

(Cheng noted that her affiliation with the Avocado Nutrition Center did not influence the research methods or analysis.)

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“This research is especially important considering that Hispanic adults are more likely to develop diabetes in their lifetime than U.S. adults overall and at a younger age,” Cheng said.

The same diabetes-reducing effects were not observed in men.

“It is interesting that there were differences between men and women, which may be attributed to different lifestyle factors,” Cheng noted. 

Diabetes-reducing effects were observed in female study participants — but the same benefits were not found in men, per this research. (iStock )

“Although we did not compare lifestyle factors in this study, it warrants future research to explore whether they may help explain the difference seen between men and women.”

They also noted that avocados contain “numerous vitamins, minerals and phytochemicals, which can contribute to reducing the risk of metabolic syndrome and diabetes.”

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Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, was not involved in the study, but told Fox News Digital that avocados are “an incredibly healthy food choice.”

The fruit is “full of omega-3 fats, low in carbohydrates, and high in fiber, magnesium, potassium and vitamins C, E and K,” the nutritionist pointed out.

Diabetes is the second leading cause of death in Mexico, according to the National Institute of Health. (iStock)

Consuming avocados, however, will not completely negate unhealthy food and lifestyle choices, Freirich said.

“While it makes sense that this low glycemic index and nutritious food could be associated with a reduced risk of diabetes, I recommend that people also take into consideration the rest of their diet,” she advised.

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“To reduce your diabetes risk even further, in addition to adding avocados as part of your overall healthy eating pattern, also work on reducing added sugars, choosing high-fiber whole grains and consuming plenty of vegetables.”

People should adhere to a well-balanced diet to reduce diabetes risk, a nutritionist advised. (iStock)

Michelle Routhenstein, a New York-based preventive cardiology dietitian at EntirelyNourished.com, seconded the notion that avocados alone will not help lower diabetes risk. (She was not involved in the study.)

“We need to assess the whole diet, balance of meals and snacks, timing of eating, and other lifestyle factors like stress management, sleep quality and physical activity,” she told Fox News Digital.

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New Jersey-based registered dietitian Erin Palinski-Wade, a consultant for the HASS Avocado Board, shared with Fox News Digital that she is “not surprised” at the new study’s conclusions about reduced diabetes risk and consumption of fresh avocado.

“Unlike most other fruits, avocados contain zero grams of naturally occurring sugar per serving and do not affect the glycemic response,” she said. 

Avocados are a source of “good fats, fiber and a variety of vitamins and minerals,” according to a nutritionist. (iStock)

“A serving of avocado (one-third of a medium avocado or 50 grams) also provides a good source of fiber, which helps manage blood sugar levels,” Palinski-Wade added.

Previous research has shown that adding avocados to a meal could offer a “variety of benefits, such as lower post-meal glucose levels and improved satiety,” the nutritionist told Fox News Digital.

Consuming avocados will not completely negate unhealthy food and lifestyle choices, experts warned.

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Scientists in a clinical trial supported by the Avocado Nutrition Center found that including a half or whole avocado at breakfast “decreased the participants’ glucose and insulin,” according to Palinski-Wade.

“That shows how adding avocado to a meal may support blood sugar management,” she noted.

“The body of evidence on avocados and diabetes is encouraging, and this new study adds to the evidence supporting avocados’ role in diabetes care and prevention.”

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Although the findings are positive, Palinski-Wade emphasized that the research has its limitations, as it does not generalize the results for all people.

“More research is still needed in certain areas,” she said. 

Scientists in a clinical trial supported by the Avocado Nutrition Center found that including a half or whole avocado at breakfast decreased glucose and insulin. (iStock)

“Avocados can be a great way to add more variety to your plate while increasing your intake of good fats, fiber and a variety of vitamins and minerals, all nutrients that help to reduce the risk of chronic illness, including type 2 diabetes.”

The study did have some limitations, the researchers noted.

“Although the food-frequency questionnaire is validated and used to assess how often study participants consumed avocados in the past seven days, self-reported avocado consumption may overestimate or underestimate actual intake,” Cheng told Fox News Digital. 

“Additionally, the cross-sectional nature of the study cannot establish causation.”

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Seeing red could spike your heart disease risk, experts are warning.

Feeling angry for as little as eight minutes a day could raise your chances of experiencing a cardiac event, according to a study published in the Journal of the American Heart Association (AHA).

The study included 280 healthy young adults with no history of heart disease, stroke, serious mental health conditions or other chronic illnesses, according to an AHA press release.

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The participants first spent 30 minutes in a relaxed state, while doctors gauged their blood pressure, blood vessel health and other cardiac measurements.

Next, the participants were randomly assigned eight-minute tasks, while the heart-related measurements were tracked.

One group was told to think about anger-inducing experiences.

A second group was asked to recall memories that triggered anxiety.

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A third group was tasked with reading passages that made them feel sad — and the final group was told to simply count out loud to achieve a neutral mindset.

Among those who were told to recall anger-inducing memories, their blood vessel dilation was reduced by 50% within 40 minutes of the task — which put them at a greater risk of heart attack or stroke.

The restricted dilation was temporary, but experts expressed concern that a longer duration of anger could have more adverse effects.

“Anger likely increases cortisol levels, which, in turn, raises blood pressure and could likely decrease vascular dilation,” an expert warned. (iStock)

“We showed that if you get angry once, it impairs your ability to dilate,” said lead study author Dr. Daichi Shimbo, a cardiologist and co-director of the hypertension center at Columbia University Irving Medical Center in New York City, in the release.

“But what if you get angry 10,000 times over a lifetime? This chronic insult to your arteries may eventually lead to permanent damage.”

Anxiety and sadness did not have this same effect.

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Elizabeth Sharp, M.D., founder and director of Health Meets Wellness in New York, New York, was not involved in the study, but said the results were “not particularly surprising.”

“Anger likely increases cortisol levels, which, in turn, raises blood pressure and could likely decrease vascular dilation,” she told Fox News Digital.

“This study showed that anger can cause acute, measurable changes in blood vessel function, which could be detrimental to cardiovascular health in the long run,” a doctor said. (iStock)

“It’s a well-known adage that ‘stress is a killer,’ and there are numerous physiological explanations for this,” she went on. 

“However, I would argue that it’s more about chronic stress, or that a stress response might reveal an underlying condition, such as coronary artery disease (CAD), which was already present.”

“There are three major ways to deal with anger: express it, suppress it or calm it.”

Dr. Jim Liu, a cardiologist at The Ohio State University Wexner Medical Center, also offered external input on the study.

“Psychosocial factors play an important role in cardiovascular disease, because the body’s nervous system provides a lot of input in regulating the heart and blood vessels,” he told Fox News Digital. 

“This study showed that anger can cause acute, measurable changes in blood vessel function, which could be detrimental to cardiovascular health in the long run.” 

People can reduce their heart attack risk by finding healthy ways to manage anger, experts say. (iStock)

The findings serve as a reminder that there are many factors that influence heart health, Liu noted. 

“We all know about the traditional risk factors, such as smoking, high cholesterol, diabetes and high blood pressure — and with this study, perhaps there should also be an increased emphasis on mental health and psychosocial factors.”

7 smart strategies to cope with anger

People can reduce their heart attack risk by finding healthy ways to manage anger, experts say.

“There are three major ways to deal with anger — express it, suppress it or calm it,” said Dr. Gary Small, chair of the psychiatry department at Hackensack University Medical Center in New Jersey.

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“When we suppress our anger, we hold it in and force ourselves to focus on something — often positive thoughts — to distract us,” he went on. 

“A potential pitfall of anger suppression is that it festers and can elevate blood pressure and lead to depression.”

Research has shown that daily meditation will improve mood and cognitive function, according to a cardiologist. (iStock)

Dr. Small shared the following seven strategies to help people cope with anger.

1. Recognize your triggers

Try to develop an awareness of what triggers angry feelings, Small advised.

“For some people, being ignored ticks them off, while others have difficulty accepting criticism,” he told Fox News Digital.

“When you identify what sets you off, you will be better equipped to gain control of your anger.”

2. Learn to relax

Research has shown that daily meditation will improve mood and cognitive function, according to Small.

“This strategy involves regulating our behavior when we are angry by controlling our internal physiological responses like muscle tension and breathing,” the doctor said.

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“Recognizing your triggers gives you a heads-up of when to calm yourself and relax through deep, slow breathing, conjuring up serene mental imagery, and meditation.”

3. Think twice before erupting

“Because of the negative health and social effects of uncontrolled expressions of rage, try to avoid outbursts,” Small advised. 

“Rather than exploding, take a pause and recall what triggered your aggression.”

4. Get physical

Engaging in regular physical exercise — maybe even hitting a punching bag at the gym — can help reduce anger-induced stress, Small said.

Engaging in regular physical exercise can help reduce anger-induced stress, a doctor said. (iStock)

5. Alter your thinking

“If you find yourself in a fit of rage, you may not be thinking clearly, because your brain’s amygdala (emotional control center) overtakes its frontal lobe (reasoning center),” Small said. 

Attempt to replace your angry thoughts with rational ones, the doctor suggested.  

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“Also keep in mind that your anger is not going to solve the problem or frustration at hand,” he added.

6. Learn to communicate your needs

Taking an anger management class can help those who tend to “fly off the handle,” Small said, while assertiveness training can help people who suppress their anger learn to communicate their needs to others.

Taking an anger management class can help those who tend to “fly off the handle,” a cardiologist said. (iStock)

7. Consider professional help

“Anger issues may reflect other underlying mental health problems, such as anxiety or depression,” Small noted.

Seeing a mental health professional can help people identify underlying problems and cope with anger in a more constructive way.

Fox News Digital reached out to the study authors for additional comment on their findings.

For more Health articles, visit www.foxnews.com/health.

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