What's so Great About Avocados?

Avocados have been in health news sections of magazines and websites quite a lot lately which got me wondering: What's so great about this fatty, creamy fruit? First off, these fruits are high in many vitamins, including vitamin K, vitamin C, and vitamin B6. They're also high in potassium, dietary fiber, folate, and copper. However, on average, just a cup of avocado slices packs in 235 calories - a hefty amount for a piece of fruit!

With all those calories, of course, comes a bit of fat, but luckily, the good kind! Avocados contain a monounsaturated fat, called oleic acid, they may improve cholesterol levels, which improves overall heart health. Another mineral found in avocados, potassium, helps protect its consumers from circulatory diseases, including heart disease, high blood pressure, and also stroke. Folate is another nutrient found in this fruit, and it is believed that it reduces the risk of cardiovascular disease and stroke and has also shown to reduce women's risks of having heart attacks or disease. Some other studies have shown that avocados reduce the risk of breast cancer, again with help from their concentration of monounsaturated fatty acids.

Another interesting fact about avocados' carotenoids is that they are fat-soluble. This means that there must be fat present in order for carotenoids to be absorbed in the bloodstream, giving another reason for all that fat in this creamy fruit.

There are many great ways to enjoy this heart-healthy, versatile fruit. They are great in dips, like guacamole, which can also be spread on the tortilla of a bean and rice burrito or on the bread of a summertime veggie sandwich. Using guacamole or simply avocados as a spread proves to be a healthy alternative to mayonnaise. You can also chop them up and serve them over a baby greens salad or in a quinoa or black bean salad. Remember, that avocado also mixes quite well with fruits, like oranges, when served in a salad. If you want to try a more daring alternative, try avocados with chocolate shavings over pancakes or waffles.

However you choose to consume these rich, creamy fruits, remember you're doing good for your heart and your health.