Heart-Healthy Avocados

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By Ingrid Gangestad, R.D.
Photo by Blaine Moats
Food Styling by Greg Luna
Prop Styling by Stephanie Hunter

The fact that avocados contain a good dose of heart-healthy mono- and polyunsaturated fats makes them unique among fruits. It also makes them desirable. Try 2 tablespoons mashed avocado or two to three thin slices instead of butter, cream cheese, or peanut butter on your favorite sandwich for just 5 grams of fat, 3 grams of which are monounsaturates.

Choose half an avocado to replace other foods high in saturates for a healthier fat intake. When eating half an avocado, you reap the benefits of 7 grams of fiber, lots of potassium, and a good dose of vitamin E.

Choose avocados without bruises, dents, or wrinkles. Those that are still slightly firm are great for slicing on sandwiches and salads, while soft avocados make the best guacamole. Hass avocados are America’s most common variety. Grown mostly in California, these avocados ripen on the counter or can be helped along in a paper bag.

Slice avocados just before using them to prevent discoloration, or sprinkle cut surfaces with lemon or lime juice. Cut an avocado lengthwise around the seed. Twist the two halves apart in different directions. Scoop out the pit with a spoon. Separate the flesh from the skin with a large spoon.