of monounsaturated fats for
heart health and is packed
with important nutrients.
Avocados are very high in fat, but this
fat is mostly monounsaturated. The
oleic acid contained in
monounsaturates can lower the risk
of breast cancer, and
monounsaturates can help to reduce
“bad” blood cholesterol levels.
Avocados also have a large range of nutrients, including vitamins C, E, and B6, folate,
iron, magnesium, and potassium, and antioxidant plant chemicals beta-sitosterol,
which can also help lower blood cholesterol, and glutathione, which protects against
cancer.
High vitamin E content boosts the immune system, keeps skin healthy, and helps
prevent heart disease.
Lutein content helps protect against eye cataracts and macular degeneration.
High monounsaturated fat content helps lower cholesterol.
Good source of magnesium for a healthy heart.
Practical tips:
Choose avocados that have unblemished skins without soft spots, which suggest
bruising. They’re ready to eat if the flesh yields slightly when pressed with the thumb.
To hasten ripening, put them in a paper bag with a banana. To prepare, cut lengthwise
down to the pit and twist to separate the two halves. Pierce the pit with the tip of a
knife, then pull the pit out. Once cut, use lemon juice, vinegar, or vinaigrette dressing,
to avoid discoloration.
