Avocado—For Life

Although the avocado has a reputation as a high-fat luxury, this power food is one we should enjoy guilt-free more often. Avocados are not only rich in heart-healthy monounsaturated fat, this unique fruit also boasts a plethora of nutrients—all for only 153 calories in a generous half-avocado serving. And the benefits don’t stop there.

Research suggests that partial replacement of complex carbohydrates with avocado in the diet of patients with non-insulin-dependent diabetes favorably improved cholesterol profiles while maintaining good glycemic control.[1] Another study showed that avocado-enriched diets promoted a 16% decrease of total serum cholesterol, a 22% decrease in LDL (“bad”) cholesterol, and an 11% increase in HDL (“good”) cholesterol.[2]

How about some more good news? It turns out that diets rich in avocado and other sources of monounsaturated fatty acids have beneficial effects on the blood pressure, glucose metabolism, and lipid levels in Type II diabetes patients.[3]

According to the National High Blood Pressure Education Program, one of the best ways to reduce high blood pressure is to make sure to consume enough potassium. Avocado happens to be one of the best dietary sources of potassium, offering 548 mg. in just half an avocado, compared with 451 mg. in one large banana.[4] So, try this luscious condiment instead of saturated fats like butter and mayonnaise on sandwiches, salads, and even baked potatoes for a rich and healthy taste treat.

[1] Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care 1994 Apr;17(4):311-5
[2] Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res 1996 Winter;27(4):519-23
[3] Comparison of the effects on the diurnal blood pressure, glucose, and lipid levels of a diet rich in monounsaturated fatty acids with a diet rich in polyunsaturated fatty acids in type 2 diabetic subjects. Diabet Med 1995 Jul;12(7):600-6
[4]Primary prevention of hypertension: clinical and public health advisory from The National High Blood Pressure Education Program. JAMA 2002 Oct 16;288(15):1882-8