Avocados: The hero ingredient in the Mediterranean, DASH and plant-based diets

For those following nutrient-dense, balanced diets that promote long-term health, like the Mediterranean diet, the Dietary Approach to Stop Hypertension (DASH) eating plan and plant-based diets, there is one easy-to-find, delicious-to-eat ingredient that perfectly fits into all these eating patterns? Avocados!

 “Avos are a great addition to many dietary plans due to their varied nutrient profile. They complement all the core principles of a balanced diet and can be eaten every day as part of a balanced eating plan,” says Dr Monique Piderit, consulting dietitian to the South African Avocado Growers’ Association (SAAGA).

The Mediterranean diet 

The Mediterranean diet is characterised by a high intake of fruit, vegetables, whole grains, legumes, nuts and olive oil; a moderate intake of fish (especially fatty fish), chicken, dairy; a low intake of red meat, processed foods and refined grains, with the occasional glass of wine.

Studies show that this diet may help reduce the risk of heart disease, certain cancers, and ADHD in children and adolescents while supporting weight loss maintenance.

A standout nutritional feature of the Mediterranean diet is the healthy monounsaturated fats, particularly oleic acid, which is found in olives and olive oil. Avocados are also high in monounsaturated fats, with one serving containing 5g of monounsaturated fat, the majority of which is oleic acid (4.5g).

The DASH diet

The DASH eating plan is specifically designed to help address high blood pressure, and has been globally recognised as an effective dietary strategy in blood pressure management.

Diets high in salt and saturated fats (like animal fats) play a contributing role in hypertension. South Africa has one of the highest rates of hypertension globally.

The DASH diet promotes foods that are low in saturated fat, total fat, cholesterol, salt and added sugar, as well as those that are rich in potassium, magnesium, calcium, phytonutrients and fibre.

Research has found that following the DASH diet may reduce systolic blood pressure (the ‘top’ number which measures the pressure when the heart contracts and pushes out blood) to a greater extent than restricting salt intake alone.

Avocados pair perfectly with the DASH diet, as they’re naturally low in sodium, high in monounsaturated fatty acids (15.6g per 100g), a source of dietary fibre (5.3g per 100g), and contain potassium.

In fact, research has shown that avocados may play a beneficial role in high blood pressure management. Studies revealed that individuals consuming five or more servings of avocado per week, compared to those who don’t eat avocados or eat very little, had a 17% decrease in their rate of hypertension.

Plant-based eating

In recent years, vegetarian and vegan diets have also gained considerable attention due to the potential health benefits.

Low intakes of fruit and vegetables are linked to heart disease deaths and stroke deaths, while diets rich in fruit and vegetables have been shown to help with weight management, lower mortality risk and benefit gut health. 

Avocados are nutrient-dense, providing healthy fats, fibre, and a range of vitamins and minerals. They’re ideal for vegans and vegetarians as they enrich meals with key nutrients that may be difficult to access in standard plant-based diets.

Flavour and fantastic flexibility

Given the increasing popularity of avocados, combined with the similar fatty acid profile between avocados and olive oil, Piderit says we can eat avos as part of the Mediterranean diet (even though they’re not traditionally included in this eating plan). They are great as an alternative to olive oil as well.

Avocados also meet all the criteria for inclusion in the DASH and plant-based diets, offering health benefits, flavour and fantastic flexibility in daily meals, making it easier for people to adopt, and stick to, these diets. 

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