Do you want to lose weight, look younger, and lower your risk of serious health conditions, like heart disease, diabetes, and arthritis? Eat more avocados! This super fruit tastes great and is one the world’s healthiest foods. Here are just some of the amazing health benefits packed inside, and some clever ways to incorporate avocados into your daily diet.
#1 Cardiovascular Health
Avocados are an excellent source of heart-healthy monounsaturated oleic acid, shown to reduce harmful low-density lipoprotein (LDL) cholesterol, while increasing helpful high-density lipoprotein (HDL) cholesterol. Avocados are also rich in nutrients that benefit the heart, including antioxidants like vitamins C and E, vitamins B6 and K, folate, potassium, phytosterols, carotenoids, and dietary fiber. These nutrients help protect against heart disease and diabetes, and may also help reduce the inflammation that leads to arthritis.
#2 Skin Health
The monounsaturated fats in avocados are also beneficial to your skin. Adding more avocados to your diet can help moisturize your skin from within, making it feel softer and healthier, and can help repair and regenerate skin cells, reducing redness and irritation. And avocados can make you look years younger by protecting skin from wrinkles and other visible signs of aging. They contain vitamin C, which helps create elastin and collagen for firmer skin, and vitamin E and antioxidant carotenoids that help protect skin from sun and environmental damage.
# 3 Weight Loss
Research shows a diet rich in monounsaturated fat can help control blood sugar, and trim belly fat, especially the dangerous visceral fat that is located deep inside your abdomen. Plus, the monounsaturated fatty acids, fiber, and protein in avocados are used by the body as slow-burning energy, and can help reduce hunger and appetite by helping you feel fuller, longer. A 1-oz. serving of avocado contains 50 calories, and no trans fats or cholesterol.
Clever Ways To Incorporate Avocados Into Your Daily Diet
• The rich, creamy texture of avocados works as the perfect substitute for mayo in deviled eggs, tuna or chicken salad, or as a sandwich spread. Sliced avocados also make a great sandwich, salad, or burger topper.
• Avocados make a great base for smoothies. It’s a fruit after all! Blend it with your favorite fruits and veggies for a healthy breakfast or lunch. Or for a decadent dessert, make an avocado milkshake.
• For your next get-together, skip the unhealthy dip, and make a tasty guacamole using ripe avocados, lime juice, garlic powder, and a dollop of Greek yogurt. For a chunky dip, add diced onion, tomatoes, and cilantro.
• Avocado oil is high in oleic acid, vitamin E and phytosterols, and a healthier substitute to processed vegetable oils high in inflammatory polyunsaturated fats. Like coconut oil, avocado oil is heat stable and one of the healthiest oil you can use when cooking at high heat. Because it has an exceptionally high smoke point, avocado oil can protect your heart from trans fat that can come from cooking with other oils at high temperatures. Trans fats are a leading contributor to heart disease, cancer and other chronic health conditions. Use avocado oil when sautéing meat and vegetables, when broiling or roasting, in salad dressings, or as a substitute in any recipe that calls for oil.
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