Avocado is one of my top favorite healthy foods. It is a stone fruit, but its creamy, buttery texture makes it perfect to pair with many foods (avocado ice cream anyone?)
Avocado is a nutrition superstar as it is rich in monounsaturated fat, potassium, folic acid, vitamin B6 and fiber - all nutrients shown to support a healthy cardiovascular system. It is also a good source of antioxidants copper and vitamin C which protect our cells from free radical damage linked to increased risk of disease.
But isn't avocado high in fat? One-half cup of avocado provides 15 grams of fat, however the majority is monounsaturated fats like those found in olive oil. Researchers have found that individuals with moderately high cholesterol were found to have reduced levels of total and LDL cholesterol and increased levels of HDL cholesterol after eating an avocado-rich diet.
How much avocado you include in your diet depends on your overall fat and calorie intake goals. I include avocado regularly in my diet as a source of healthy fat because it tastes great, and it gives me the benefit of many other nutrients.
Selecting and Eating Avocado
Avocados are ripe when they are still firm but give in to light pressure when squeezed (See Video Tips on How to Select Avocados). Eat avocado on a salad, on a sandwich as a mayonnaise alternative, or as a side with sliced tomato and balsamic vinegar. Mash avocado with lime juice and fresh cilantro for a quick guacamole or make Green Goddess dressing (Green Goddess Dressing Recipe) and enjoy on salads or as a dip for vegetables.
Enjoy!
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