Avocados are most commonly known as the key ingredient in guacamole. Many people enjoy the creamy texture of an avocado, and its versatile nature allows it to become a part of many different recipes. The avocado offers a wide variety of nutritional benefits that can help lower cholesterol and prevent serious illness. A serving size of an avocado is about one-fifth of a whole one, so you do not need much to get the nutritional benefits. Mash or slice an avocado and reap health benefits from something that can also taste delicious.
Source of Antioxidants
Avocados contain a wide variety of vitamins, such as vitamin A, viamin C and vitamin E, that have antioxidant properties to help ward off illness and disease, says Dennis R. Pittenger, author of "California Master Gardener Handbook." These vitamins play an important role in nutrition because they work to lower your bad cholesterol, reducing your chances of suffering from heart disease or a heart attack. Azzatullina Pawanchik, author of "Rejuvenate: The Art of Home Spa with a Malaysian Touch," adds that avocados help reduce the risk of breast and prostate cancer and can help ease problems with digestion.
Contain Soluble Fiber
Avocados are considered a good source of soluble fiber, says Pittenger. Soluble fiber is an important part of a healthy diet because it helps reduce overall cholesterol levels in the blood. Pittenger indicates that avocados have almost four times as much soluble fiber than an apple, making them a nutritious choice for those trying to lower their cholesterol levels.
Excellent Source Of Potassium
Potassium is a nutrient essential for heart health, says Pawanchik. Potassium is responsible for helping regulate blood pressure, and avocados can help you reach your daily recommended amount of potassium. Pittenger adds that a half an avocado has about 400mg of potassium, making it a quick way to consume plenty of this important mineral. High levels of potassium may also help reduce your risk of having a stroke.
Contain Monounsaturated Fat
According to Pittenger, diets high in monounsaturated fat can reduce the risk of heart disease and other cardiovascular problems. About 82 percent of the fat found in an avocado is in the form of healthy monounsaturated fat. Pawanchik adds that monounsaturated fats can help reduce overall cholesterol levels and reduce the risk of suffering from cardiovascular disease. You can reap the benefits of the monounsaturated fat whether you eat avocados whole, as guacamole or in the form of avocado oil.
References
- "California Master Gardener Handbook"; Dennis R. Pittenger; 2002
- "Rejuvenate: The Art of Home Spa with a Malaysian Touch"; Azzatullina Pawanchik; 2008
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