by Debora Chaves

Created on: March 10, 2009   Last Updated: March 16, 2009

Avocados have been given a bad rap for too long. Considered high in fat, the avocado is shunned, but the truth is this misunderstood fruit-and yes, it is a fruit-is jam packed with almost 20 vitamins, minerals, antioxidants and pytonutrients in each serving. High in fiber, low in carbohydrates, and with no sodium or cholesterol; don't deprive yourself any longer of the healthy and delicious avocado.

Avocados: Good For Your Heart

The avocado is high in fat-22 grams in a whole medium avocado or 5 grams per 1/5th serving, which is why it's often avoided; but it's high in the good kind of fat important to a heart healthy diet, and is second only to the olive.
A whole medium avocado is the only fruit that has 15 mg of mono unsaturated fat, plus 5 grams of polyunsaturated fat. These fats are rich in oleic and linoeic acid, and help lower cholesterol, triglycerides and LDL levels (bad fat) while raising HDL levels (good fat.) The avocado is high in beta-sitosterol, a phytonutrient that also helps lower cholesterol.
Mono unsaturated fats stabilize blood sugar levels and protect against breast cancer, as well.

More Health Benefits of Avocados

they're high in potassium- 170 mg per serving, equal to the amount found in 2 to 3 bananas. Potassium helps regulate blood pressure, and aids in lowering the risk of stroke, as well as helping to fight depression and fatigue.

they're high in Vitamin C, and are 2nd only to the orange.

they're high in Vitamin E, which offers protection for the heart, aids wound healing, and increases fertility in men.

they contain folate, a B vitamin important in pregnancy to help protect against neural tube defects in the developing fetus.

they contain other B vitamins, which help relieve the symptoms of premenstrual syndrome.

they contain copper, promoting the formation of healthy red blood cells.

the oil of avocados has anti aging properties to promote healthy and beautiful skin.

Adding Avocados to your Diet

Think of avocados and you may only think of guacamole and other tasty Mexican foods, but the avocado is as versatile as it is healthy and delicious. Avocados have a mild flavor and a creamy texture, which make them a different but very good idea for baby's first fruit.
The creaminess of the avocado also lends itself to substitution for mayonnaise and other high fat spreads, on bread and in sandwiches.
Of course, avocados are wonderful in dips, and are a great addition to healthful salads. Avocado combines well with so many other foods, and can be eaten either raw or cooked. A simple but delicious serving suggestion is slices of avocado and tomato, drizzled with olive oil.
Include avocados as part of your healthy diet, and you'll soon see and feel the benefits they'll provide.

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