Health Benefits of Avocado
In a large-scale study published in the Journal of the American Heart Association, scientists found that eating more avocados reduces the risk of general heart disease by 16% and reduces the risk of coronary artery disease by 21%.
Kristian Morey, a clinical nutrition expert at Mercy Medical Center, stated, “Avocado provides a great deal of beneficial nutrients including vitamins E, K, and B. However, there are also many other fruits and vegetables that are rich in these nutrients. What makes avocado unique is that it contains a very high amount of healthy fats.”
Avocado contains monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). These are considered “healthy fats.” Saturated and trans fats can increase “bad” cholesterol (LDL), while MUFA and PUFA can lower LDL cholesterol without affecting “good” cholesterol (HDL). That is why avocado is an excellent food for heart health.
In addition to MUFA and PUFA, avocado is also an excellent source of dietary fiber, especially soluble fiber. Nutrition expert Kristian Morey refers to fiber as the “broom” that sweeps harmful cholesterol out of the body. She also added that avocado is a versatile fruit that can be incorporated into many different recipes.
According to Lisa Drayer, a nutrition expert for CNN, avocados offer many health benefits and are a versatile ingredient in cooking. She stated that avocados are high in potassium. The amount of potassium in avocados is higher than the amount in bananas. According to the National Library of Medicine, potassium helps regulate nerve function and transport nutrients into cells. The American Heart Association also states that potassium helps control blood pressure, a factor closely related to cardiovascular events.
In general, avocado provides excellent nutrition and is a food that protects the heart and prevents heart diseases. However, avocados are relatively high in calories. According to the U.S. Department of Agriculture, 100g of avocado contains 160 calories. Therefore, when consuming avocados, it is important to be mindful of the calories from other foods to avoid consuming too many calories at once.
Healthy and Delicious Avocado Recipes
+ Avocado Salmon Salad
If you are looking to lose weight, improve your figure, and improve your health with a healthy diet, the top choice on your menu should be avocado salmon salad. Not only is this dish delicious with a fragrant aroma from the combination of avocado and fresh taste from salmon, it is also extremely nutritious and good for your health.
The easiest way to make it is to sear both sides of the salmon, sprinkle with a little salt and pepper to enhance the flavor, and serve with sliced avocado and vegetables. If you have more time, you can also prepare a lime sauce with the following recipe: half a teaspoon of pepper, 1 teaspoon of salt, 1 tablespoon of vinegar, 5ml of lime juice, a little lime zest, minced garlic, and minced cilantro. After mixing all the ingredients, add 2 tablespoons of olive oil and stir well. With just these steps, you will have a delicious and nutritious savory dish made from avocado.
+ Crispy Fried Avocado
If you are a fan of fried food but still want a healthy and nutritious diet, don’t miss out on crispy fried avocado. The avocado will be coated with a crispy batter before being fried, guaranteeing that it will be a favorite snack for everyone. The outer crust has a yellowish color with a hint of green that looks very appetizing. When you take a bite, you will experience the crispy outer batter, and inside, the avocado is soft, juicy, and flavorful, stimulating your taste buds and making fried avocado a favorite dish for many people.
During the cooking process, you can use a non-stick pan or an air fryer to ensure that the golden crispy batter is attractive without sticking to the pan. A tip to make fried avocado even more delicious is to serve it with ketchup, chili sauce, or mayonnaise.
+ Baked Avocado with Egg
For those who are following an Eat clean diet but still want to ensure that their bodies receive enough nutrients, avocado is the perfect choice. Among the various preparations, baked avocado with egg for breakfast is an excellent choice. The combination of eggs and avocado will provide abundant energy for you to enjoy and work effectively.
You simply cut two avocados in half, remove the pits, and crack an egg into the indentation of the avocado where the pit was. Then, sprinkle a little salt and pepper and bake them in the oven for about 20 minutes at a temperature of around 180°C. With just a few simple steps, you will have a delicious and nutritious breakfast.
How to Select Good Avocados
Buying butter in reasonable quantities and consuming it within the same day or the next is recommended, as it can lose its nutritional value when it ripens. Moreover, cooling it in the refrigerator can diminish its flavor.
The foolproof guide to choosing avocados, know if they’re ripe or rotten in just 2 seconds!
If you want to avoid buying moldy or rotten avocados, then you need to take note of this helpful tip.
Delicious Low-Glycemic Fruit That Helps Prevent Diabetes and Benefits Heart Health
With its high nutritional content, this fruit is classified as a “superfood,” helping to prevent aging and ward off diseases.
The Surprising Times to Eat Avocado for Effective Weight Loss
Utilizing ripe avocados can assist in prolonging satiety, minimizing hunger pangs, and reducing cravings for an extended period. By incorporating the correct use of avocados, you can potentially curb your appetite and maintain a feeling of fullness for longer durations. Avocado is an exceptional natural ingredient that can contribute to a sustainable approach to managing hunger and controlling the desire to eat excessively.
