Avocados

http://www.karenrothnutrition.com
Most people steer clear of avocados because of their high fat value. But two-thirds of that fat is monounsaturated and good for the heart. If anyone has followed a Mediterranean diet, you know they emphasize the monounsaturated fats like avocado and olive oil.

Avocados have many health benefits including
•Lower LDL cholesterol that the Least desirable
•Increase the health promoting HDL cholesterol.
•High in potassium which supports blood pressure regulation.
•Avocados are a good source of fiber, folic acid and Vitamin B6 all essential nutrients for a healthy heart.

A 2005 study published in the Journal of Nutrition found that by adding avocados to salads increased absorption of the health promoting phytonutrients from the vegetables.

Most avocados you find in the store are hard and will take a few days to ripen at home. You know its ready when the green skin turns dark green or black and slightly gives to pressure.

You never want to eat an over ripened avocado, ones that have separated from the pit or have brown spots or streaks. These brown markings are a sign of free radical formation which is what we want to avoid as much as possible.

•Add them to salads
•mash up and use in place of mayonnaise
•Great in wraps
•Great topping for black bean soup
•Add to salsa.
•Try ½ an avocado with cottage cheese for breakfast

Category:

Education

Tags:

• Avocado
• monounsaturated fat
• Mediterranean diet
• Lower LDL cholesterol
• potassium
• blood pressure

[HealthyEatingAce]

When avocados are plentiful and inexpensive, we like to take a half and trickle olive oil over it, splash it with sushi grade vinegar and eat it up.

[NutritionalChoice]

@HealthyEatingAce Sounds delicious! Thanks for the idea 

[ag8416]

i ate a chicken breast 2 cups of peas and a fresh avocado with a bit of salt. It was amazing. It's too bad that avacados are expensive

[NutritionalChoice]

@ag8416 do you have a farmer's market near you? They usually have the best prices on avocados.

[MyOwnStickFigure]

I stock up at my farmer's market every Sunday with an abundance of avocados. I eat one big ripe one daily and love them. They are my favorite food ever and I can't live without them!!! They are delicious on their own and so healthy for us. I love the tidbit of the research done in 2005, thanks for including that. I was unaware of that study! Yummy avocados, always eat them when ripe but not overripe like you said - and after cutting. Avocados go good with everything. Avocado smoothies! power!

[NutritionalChoice]

In my house, we love avocados and cottage cheese for breakfast.

The research in 2005 also lists Avocado Oil as having the same enhanced absorption quality. Go Avocado!

[borisbmx]

@ag8416 sometimes the big heavy oil dense yummy Florida Winter Avocadoes are $1 at the Saturday morning Green market west palm beach. last week i bought 5 of them.

[richmanpoman1]

@NutritionalChoice Yes, but mostly where you live, not in the South.

[vietdude1979]

@NutritionalChoice You have such nice glowing skin. Beautiful...just beautiful.

[NutritionalChoice]

@VirtualSamadhi A fresh ripe avocado will be almost black and will give slightly when you press with your thumb. Avoid ones that appear to a sunken in at spot, that means they are not good. It's best to select hard avocados so you can control the ripening process. Just leave them out on the counter for a week to ripen, or if you need them sooner, put them in a paper bag. And if you put a piece of fruit like an apple in the bag, the avocado will ripen even quicker. Just check them daily.

[mokugin81]

Whats The Real Science Behind: Base Meals On Starchy Foods? 5aDay? Calories In and Out? Good and Bad Cholesterol? Eat less do more? Saturated Fat Is Bad For Us? All Very Well Deeply explained on The Obesity Epidemic by Zoe Harcombe! Great New Book Out Now!!

[mokugin81]

I Love Avocados!! They r a great natural food!! However some of the infos u gave Are Not Correct!! LDL and HDL r Not Cholesterol! They r LipoProtein that carry It Around The System when/where Needed!! U dont wanna Lower Your Cholesterol! Its Essential!! Loads of Individuals Avoid Avocados because Goverment Advices R Wrong!!