Avocados are one of the most powerful fruits! They’re a good source of potassium and vitamins K, E, and B6. They’re also rich in monounsaturated fat and fiber.
Monounsaturated fats found in foods like avocados, olive oil, nuts, and seeds are considered better replacements for saturated fats found in foods like butter and high-fat dairy products when you’re trying to lower your LDL.
LDL is short for low-density lipoprotein. It carries cholesterol through your bloodstream.
Why Is Everyone Obsessed With Cholesterol?
So, before we get into all of that, let’s dive deeper into what cholesterol actually is. Cholesterol is a fat-like substance your body needs to function.
Your body uses cholesterol to: • Build cell membranes • Make hormones such as testosterone, estrogen, and cortisol • Produce vitamin D • Make bile, which helps digest fats
Your trusty liver makes most of the cholesterol you need, and some also comes from foods.
Cholesterol can’t cruise through your blood on its own, so it hitches a ride in particles we call lipoproteins.
Two important ones are: • LDL: These particles carry cholesterol around the body. Too much can contribute to plaque buildup in the arteries. We don’t want that! • HDL: This helps transport excess cholesterol back toward the liver.
So, cholesterol itself isn’t the big, bad wolf. The concern is mainly having too much LDL cholesterol in your bloodstream over time, which can contribute to plaque formation, narrowing of the arteries, and a higher risk of heart attack or stroke.
That’s why we opt to swap saturated fats for monounsaturated fats when we are managing cholesterol. However, portion control is important. Just because something is a good replacement doesn’t mean you should overindulge.
Fiber
Avocados are also a good source of fiber. One Hass avocado has 9.25 grams of fiber. Women need 25–28 grams of fiber per day, and men need about 30–38 grams of fiber per day. For children, it can vary, but from ages 1–18, recommendations range from 19–30 grams of fiber per day.
There are two main types of fiber: soluble fiber and insoluble fiber.
Soluble fiber dissolves in water and helps with cholesterol and blood sugar. Insoluble fiber mainly focuses on bowel regularity.
Fiber is important because it supports several parts of your health at once, including digestion, gut bacteria, cholesterol, and more.
Fiber can also help lower LDL cholesterol, especially soluble fiber found in foods like oats, beans, apples, and avocados. It can help slow the rise in blood sugar after meals and can make you feel fuller for longer.
Consumption
Although avocados are seen as a healthy alternative, it’s important not to overconsume fat and fiber. Doing so can lead to digestive upset or discomfort, especially if you have a sensitive stomach.
Avocados can also be high in calories. Depending on the size of the avocado, it can contain around 250–325 calories. If you’re not managing your caloric intake for your health, then that’s okay. But if you’re not sure, definitely check with your doctor or nutritionist to see what would be a good portion size for you.
So, You Bought the Avocados. Now What?
You have so many options! Here are a few: 1. Avocado hosomaki roll 2. Avocado toast 3. Guacamole 4. Add it to a burrito or wrap 5. Add it to a salad 6. Add avocado to tacos 7. Add avocado to smoothies—it makes them creamy! 8. Make an avocado rice bowl and add nori sheets 9. Add a few slices of avocado to your sandwich
There are so many ways to enjoy avocado. I wasn’t always fond of the taste or texture, but it is now one of my favorite fruits.
Here’s a little mercy tip: Squeeze lemon juice on the avocado or guacamole to help keep it from turning brown.
Also, don’t store avocados near bananas because the ethylene gas released by bananas can make avocados ripen and turn to mush too quickly. Alternatively, if you’ve purchased an avocado that you know you’ll need in a day or two, storing it near bananas is a trick that can help it ripen faster.
Show yourself a bit of mercy, and go get an avocado. Explore these meal ideas, and message us to let us know your favorite!