Thanis Lim

All Rounder Chef and Food Journalist

Health Benefits of Avocadoes

Health Benefits of Avocado

Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol.

Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.

Helps protect against Prostrate and Breast Cancer

Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast and prostrate cancer, but these fruits also contain the highest amount of the carotenoid lutein of all commonly eaten fruits, as well as measurable amounts of related carotenoids (zeazxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E).


Increases Your Absorption of Carotenoids from Vegetables

Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide.

A study published in the March 2005 issue of the Journal of Nutrition tested the hypothesis that since carotenoids are lipophilic (literally, fat-loving, which means they are soluble in fat, not water), consuming carotenoid-rich foods along with monounsaturated-fat-rich avocado might enhance their bioavailability.

A few quick serving ideas:

My favourite way is to mix avocados with milk and sugar - blend to make a rich tasty milkshake! YUMMY!

Use chopped avocados as a garnish for black bean soup.

Add avocado to your favorite creamy tofu dressing recipe to give it an extra richness and beautiful green color.

Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.

Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.

For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.

For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.
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