NewsHealthHealthy LifestyleA 30-year study suggests eating two or more a week may lower the risk of cardiovascular disease by 16% and coronary heart disease by 21%12:30, 12 Jul 2026This fruit ranks among the most nutritious foods you can consume - yet many people don't even consider it a fruit. Versatile, delicious and bursting with nutrients, it has grown increasingly popular in households across the globe, earning high praise from health, nutrition and wellness experts alike.Remarkably, it can be used as a substitute for a wide variety of other foods, including butter and margarine - you can even whip up a sweet cake icing from it. One study, cited by Zoe, took place over 30 years and involved data from 69,000 women and 42,000 men.Those who ate two or more avocados a week had a 16% lower risk of developing cardiovascular disease than those who ate none.They also had a 21% lower risk of developing coronary heart disease, reports Surrey Live.Why are avocados so healthy?Avocados are high in a number of important nutrients, including several vitamins and minerals as well as fibre and the healthy fats mentioned above.They are beneficial for your gut microbiome , which scientists increasingly say is a fundamental part of your overall health.They are a good source of antioxidant and anti-inflammatory compounds. Inflammatory damage is associated with the progression of many chronic diseases.What can I make with avocados?Avocado is delicious chopped up in a salad or on toast. It is also the main ingredient in guacamole, to which you can also add chillis, lime juice, salt, tomatoes and whatever else you think will suit.You can use it instead of mayonnaise to bring texture and moistness to dishes such as a chicken salad.One of the most inventive uses of avocados is transforming them into chocolate icing for a chocolate cake.To do this, simply blend the avocado with maple syrup and cocoa powder for a wholesome chocolate cake - see the recipe here.Why are avocados different to other fruits?Unlike the vast majority of other fruits, avocados are packed with healthy fats — something their counterparts simply cannot claim.They are also notably low in carbohydrates, meaning they have minimal impact on blood sugar levels.How to store avocados?Cookbook author and founder of The Natural Nurturer, Taesha Butler, has revealed that the best way to store avocados is surprisingly straightforward, requiring nothing more than a drop of cooking oil.Taesha said: "Brush the exposed flesh with a little avocado or olive oil. This will create a barrier between the flesh and air, slowing down browning. I find a pastry brush is perfect for the job."Choose Daily Mirror as a 'Preferred Source' on Google News for quick access to the news you value.‌FoodHeart diseaseHealthy Lifestyle