Rich, creamy and flavorful, avocados are a versatile fruit that add heft and health to many dishes. While avocados have a high fat content, they are also packed with nutrients and are a great way to add healthy fat to your diet.“Avocados are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid,” said San Diego-based nutritionist Laura Flores. It accounts for about three-quarters of the calories in an avocado. Monounsaturated fats can help lower cholesterol and improve heart health. Avocados also have a higher percentage of protein — about 4 grams — than other fruits. Their sugar levels are also comparatively low.
Adding an avocado to your daily diet may help lower bad cholesterol, in turn reducing risk for heart disease, according to health researchers.
Avocados are known to be a nutrient-dense food, high in monounsaturated fatty acids. Previous studies have suggested that avocados are a cholesterol-lowering food, but this is the first study — to the researchers' knowledge — to look at health implications of avocados beyond monounsaturated fatty acids.
“Including one avocado each day as part of a moderate-fat, cholesterol-lowering diet compared to a comparable moderate-fat diet without an avocado provides additional LDL (low-density lipoproteins) lowering affects, which benefit CVD risk,” said Penny M. Kris-Etherton, Distinguished Professor of Nutrition.
Kris-Etherton and colleagues tested three different diets, all designed to lower cholesterol: a lower-fat diet, consisting of 24 percent fat, and two moderate fat diets, with 34 percent fat. The moderate fat diets were nearly identical, however one diet incorporated one Hass avocado every …
Because healthy carotenoids lie just under the skin, the best way to peel an avocado is what the California Avocado Commission calls the “nick and peel” method. Cut the avocado lengthwise. Hold both halves and twist them in opposite directions until they separate. Remove the seed and cut each of the halves lengthwise into long quarter sections. Using your thumb and index finger, grip the edge of the skin on each quarter and peel it off, the same way you do with a banana skin.
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