As a superfood, avocados have health benefits such as lowering blood pressure. They are seen as a healthy source of potassium, fiber, vitamins C, K, folate and B6. Half of an avocado has 15 grams of unsaturated fat which is heart-healthy, and 2 grams of saturated fat (WebMD). The regular consumption of monounsaturated fats as well as polyunsaturated fats is important and could reduce to the risk of disease. These "good" fats are found in vegetable oils, nuts, seeds and fish (HSPH). On the cellular level, consuming healthy fats is important for maintaining the composition of the cell membranes in the cell. The cell membranes are used to filter and select water-soluble substance to pass into and out of cells in the body.
Cholesterol is another important component that provides stability in the cell membrane, therefore, it is important to consume some cholesterol in one's diet. Blood cholesterol level is mainly affected by the amount of carbohydrates and fats in the bloodstream rather than the amount of cholesterol consumed. So feel happy about enjoying that guacamole (of course in moderation :))!
*Sources: WebMD, "Avocados.," Harvard School of Public Health (HSPH), "Fats and Cholesterol: The Bottom Line."
Holy Guacamole!
Recipe: The Cheerful Cook
Total Time: 10 minutes
Serves: 5-6
Ingredients
2 avocados
2 medium tomatoes
1/2 medium onion
1 clove garlic
1/2 jalapeno (or whole depending on spice level)
1 lime
salt
Directions
1. Scoop avocado into a bowl.
2. Dice tomatoes, onions, garlic and jalapeno.
3. Add juice of one lime.
4. Mash ingredients together.
5. Add salt to taste.
Tip: Save avocado pits and place them in the guacomole to prevent the guac from turning brown!
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