Surprise! Avocados are Good for You!

They're rich, creamy and buttefy and have mistakenly been thought of as fattening only a few years ago. However, eaten in moderation avocados are a nutrient-dense heart-healthy fruit that's full of good news for tne body.

The oils in an avocado are predominantly monounsaturated - the kind that lowers bad cholesterol (LDL) but maintains good cholesterol (HDL). A half cup of avocado constitutes one of the four portions of fruit recommended daily.

Avocados provide important nutrients, including folate, vitamin C and E, and potassium, as well as fiber (about 12 grams in each). Their phytochemicals include beta-sitosterol (a sterol that lowers cholesterol similar to what is in Benecol margarine), glutathione (an antioxidant that may protect against certain cancers), and lutein (a carotenoid that may help protect against macular degeneration and cataracts).

Research from Ohio State University showed that avocados can significantly boost absorption of carotenoids from other foods, suggesting you should add a bit of avocado to your salads in place of less healthful toppings.

They found that when people consumed 2.5 tablespoons of avocado with a lettuce, carrot and spinach salad, they absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene and 4.3 times more lutein than people who ate salad alone.

Avocados can help prevent diabetes, cardiovascular disease, obesity and prostate cancer, and they can help improve overall fitness.

Avocados can be a healthy substitute for butter or cream cheese. For every ounce of butter replaced with avocado, you'll save about 150 calories and 18 grams of fat. Mash an avocado and spread it on bread, toast, bagels or English muffins. It's not only healthy - it's quite delicious!

They're great tasting and versatile with a variety of foods - from salads to sandwiches to sushi. So. enjoy the avocado with pleasure and not with guilt.
They're good for you!