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4 Reasons to Eat More Avocado

March 25, 2024

Avocado may be more than just a toast-topping worthy of your Instagram. This versatile fruit (yes, you heard us right — avocado is a fruit) offers all sorts of health benefits.

Here are four reasons to add more avocado to your diet, plus a few creative ways to eat it.

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1. They help you stay full longer.

Struggling to walk by the fridge without a longing stare? Avocados might be the answer.

“Avocados are rich in monounsaturated (healthy) fats,” says Elizabeth Barclay, MBA, outpatient registered dietitian at St. Vincent’s Medical Center. “These can help keep you full throughout the day, so you’re less likely to snack between meals.”

And if you still need a snack? Avocados are just a few seasonings away from being a delicious – and healthy – treat.

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2. They improve heart health.

The same healthy fats that help you stay full longer also increase HDL (good) cholesterol.

“HDL cholesterol acts as a ‘scraper’ for the inside of the arteries, and helps remove LDL (bad) cholesterol from them,” says Barclay. “So increasing your HDL number can actually help decrease your LDL.”

And avocados are also loaded with fiber, which can help lower cholesterol too.

3. They’re full of potassium.

Here’s some more good news for your heart.

“Potassium is needed for muscle contraction, including your heart. It can even help widen the blood vessels, which decreases blood pressure,” says Barclay.

If that’s not enough, it also helps remove waste from the cells – including excess sodium.

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4. They help with digestion.

Fiber doesn’t just help lower cholesterol, it also helps with digestion.

“Insoluble fiber helps move foods through your digestive track, and makes the stool bulkier,” says Barclay.

But be careful not to overdo it.

“Too much fiber can actually have the opposite effect. Aim for about 25-35 grams of fiber daily, and be sure to add it into your diet gradually.”

Not sure how to get more avocado in your diet?

You’ve come to the right place. If avocado is a new ingredient in your kitchen, try:

  • Spreading avocado on toast and topping with an egg and everything bagel seasoning
  • Replacing mayonnaise with avocado in tuna or chicken salad
  • Making your own guacamole, to add a burst of flavor to any dish
  • Chopping avocado into cubes to add to your favorite salsa or salad

And if you’re feeling adventurous, give this pesto recipe a try:

“One of my favorite things to use avocado for is pesto,” says Barclay. “Simply take two whole avocados and add a head of roasted garlic, basil, olive oil, salt, pepper, red pepper flakes, and parmesan cheese, and blend together for a great sauce!”