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The avocado has long been considered the villain of the produce department. Rich in fat and calories, it was avoided by health-conscious consumers, except for an occasional splurge on guacamole. Our understanding about the different kinds of fats has recently improved, allowing the benefits of avocado to finally be recognized.

The avocado is a creamy fruit that contains a significant amount of monounsaturated fat. We now know that these fats, found in plant-based foods, are healthy fats that help to fill you up and are necessary for cellular health. The fat found in avocados is oleic acid, which may also help lower cholesterol. In recent studies, participants with high cholesterol who added avocados to their diet saw their bad LDL cholesterol go down and their good HDL cholesterol go up.

Since monounsaturated fats are heart-healthy, replacing some saturated fats in your diet with avocado is a great way to improve your cardiovascular health. For example, you can spread mashed avocado on a sandwich instead of mayonnaise or put avocado on crackers or in tacos instead of cheese.

Avocados have more going for them than just oleic acid. They are high in potassium, which helps to regulate blood pressure. They are also a great source of folic acid, a heart healthy nutrient that is imperative for women of child-bearing age as it prevents birth defects. In addition, they contain lutein, vitamin E, and beta-sitosterol, a plant sterol that many researchers believe can lower cholesterol levels.

As if these health benefits weren't enough, many nutrients are absorbed into the bloodstream better if they are consumed with fat. Adding avocados to nutrient rich meals can maximize the benefits without ruining them with bad fats. To take advantage of this, try adding cubed avocado to a mixed salad, vegetable soup, or salsa.

In addition to its nutritional value, the avocado has a cosmetic benefit as well. The oleic acid and vitamin E make a mashed avocado into an effective moisturizing mask. You can apply it to your face, wait ten minutes, and then rinse it off. Or you can mix it with other natural ingredients like egg white, olive oil, or yogurt.

Now that you know all the benefits of avocados, how do you select and store them? A ripe avocado will be firm but give to slight pressure. There should be no mushy spots or cracks. If you buy a fruit that's too firm, store it in a paper bag for a couple of days and it will continue to ripen. Ripe avocados will last in the refrigerator for about a week. Once you cut into an avocado, the surface will quickly start to brown - it is still safe to eat, but doesn't look appetizing. To prevent this, sprinkle the surface with lemon or vinegar. You can also freeze pureed avocado by mixing in a little lemon juice and storing in an air-tight container.So start taking advantage of all the benefits avocados can offer. This creamy fruit can add staying power, vital nutrients, and great taste and texture to your healthy diet.

Learn more about this author, Kimberly Schiller.
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