5 Awesome Ways to Eat Avocados — and Cut Your Cholesterol
It’s amazing what you can do with an avocado. And what an avocado can do for you.
This buttery-tasting fruit slashed the bad cholesterol in obese and overweight individuals, found a small study published in the Journal of the American Heart Association. Doctors placed all participants on three healthy diets to lower cholesterol. While all three diets reduced cholesterol, the participants who ate a Haas avocado daily reaped the biggest benefits. And if you lower your cholesterol, you cut your risk of having a stroke.
It’s because avocados are loaded with monounsaturated fatty acids — the good fat your body needs for a healthy heart and squeaky-clean arteries. Plus, they’re rich in vitamins, minerals, fiber, and phytonutrients. And if you’re worried about the calories, about 227 for one medium Haas, don’t be. Simply swap out that 299-calorie donut that’s loaded with saturated fats for one of the avocado treats below.
You’ve probably eaten your share of guacamole over the years. But there’s so much more you can do with this versatile fruit. Check out these five easy ways to enjoy avocados every day without making guacamole.
Creamy avocado dressing — Blend a tablespoon of lime juice, a splash of hot pepper sauce, and one avocado in a food processor. Add 1/2 cup plain Greek yogurt, 1/4 cup low-fat or fat-free mayo, 1 tablespoon chopped red onion, 1 teaspoon minced garlic, 1 teaspoon minced cilantro, and a dash of salt, sugar, and pepper. Process until the dressing is smooth. Pour some over your favorite salad.
Savory avocado pesto — Add a bunch of basil leaves, 2 avocados, 1/3 cup pine nuts, 1/2 cup grated Parmesan, 2 tablespoons lemon juice, 1 tablespoon minced garlic, and a dash of salt to a food processor. Once your ingredients are finely chopped, pour in 1/2 cup extra-virgin olive oil and purée. Toss with fettuccine.
Breakfast avo-rrito — Scramble 1 cup egg whites. Place scrambled eggs, shredded cheese, avocado chunks, black beans, and a tablespoon salsa in a tortilla, and roll up.
Greek avocado salad — Chop a cucumber and 3 avocados, and combine with 1/3 cup feta cheese and 1/2 red onion sliced thinly. In a separate bowl, stir together 1/2 cup olive oil, 1/2 cup red wine vinegar or fresh lemon juice, and 2 teaspoons minced garlic. Slowly pour over your salad and toss gently. Salt and pepper to taste. Chill and serve immediately.
Avocado cheese melt — Layer your favorite shredded cheese and avocado slices on two slices of whole-grain bread. Add chopped jalapeños for extra zing. Cook like a regular grilled cheese sandwich.
- FC&A Staff Writer