Avocado: The Friendly Fat

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By Staci Hockemeyer, R.D., L.D.

Rich and flavorful, avocados may feel like an indulgence, but if you 'guac up' your diet, you add a powerful burst of heart-healthy monounsaturated fat.

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Best known as the main ingredient in guacamole, avocados are often avoided as being high in fat and calories. However, they’re also high in monounsaturated fat, which lowers bad cholesterol (LDL) and boosts good cholesterol (HDL). Eaten in moderate potions, avocados are a good addition to a low-calorie, heart-healthy diet.
           
Other avocado benefits:

• The avocado is high in fiber and has three times more potassium than a banana.
• Ounce for ounce, avocados top all fruits for folate, potassium, vitamin E, and magnesium.
• Avocados also are high in lutein, beta-carotene, and antioxidants that prevent cancer and promote eye health.
• Studies have shown that eating avocados in a low-calorie diet can promote a feeling of fullness and discourage overeating.
• The fat in avocados helps the body absorb nutrients from other foods.