An Avocado a Day Keeps Heart Disease at Bay + a Recipe!

In a recent study published by the Journal of the American Heart Association, it was discovered that an avocado a day may be able to keep heart disease at bay! The study found that “avocados are a nutrient‐dense source of monounsaturated fatty acids that can be used to replace saturated fatty acids in a diet to lower bad cholesterol.” Let the people rejoice!

The controlled, 3‐period crossover feeling trial was conducted with 45 overweight to obese participants with a baseline lipoprotien cholesterol (LDL-C or bad cholesterol) in the 25th to 90th percentile. Participants were fed three cholesterol-lowering diets for 5 weeks each. One of the diets included one fresh Hass avocado a day and with that diet researchers found that LDL-C levels were lowered!

Last year we shared that a Mediterranean diet, with its healthy monounsaturated fats, mostly from oils, can help to prevent about 30 percent of heart attacks, strokes, and deaths from heart disease. However, when replacing some of the oil with an avocado as the source of the monounsaturated fatty acid you’re not only getting the healthy fats, you’re also getting a nutrient-dense food source packed with vitamins and minerals.

The best part of this is that there are so many tasty ways to enjoy an avocado a day! Avocado toast for instance, is a favorite of many. Mash up an avocado on a slice of whole grain toast, sprinkle with the slightest touch of sea salt, pepper, some chili flakes, and tomato slices (a fried egg is a great addition for breakfast). Avocado is also excellent in one of the best salsa recipes ever! A little mango, a little cilantro, and some red onion and you have the perfect topping for grilled fish!

You can even use avocado with your next dessert recipe! I know what you’re thinking avocado plus chocolate doesn’t really sound appetizing but try it and you’ll be amazed because you won’t even taste the avocado plus, you’re getting an incredibly healthy dessert!

Chunky Monkey Pudding

1 avocado, peeled and pitted
1 banana, sliced
2 tablespoons honey
1 teaspoon cinnamon
1 teaspoon chia seeds
1 teaspoon Dutch process cocoa powder

Blend and top with your favorite granola and a sprinkle of sea salt!