Are avocados heart-healthy? If so, what sets them apart?

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Are avocados truly heart-healthy? Since heart disease continues to top the charts as the leading cause of death in the U.S., heart disease prevention is something we should all pay attention to. Read on to learn what sets the avocado apart when it comes to heart health and discover some tasty ways to incorporate avocados into your everyday meals.

Avocados are heart-healthy, but why?

Avocados are bursting with healthy fats! They are rich in monounsaturated fatty acids, the same fats found in olive oil. Monounsaturated fats have been shown to reduce LDL or bad cholesterol in the blood. Having lower levels of LDL translates into a lower risk of heart disease and stroke. And like all plant fats, there is no cholesterol in an avocado.

In addition, avocados are heart-healthy because they contain a compound called beta-sitosterol, a type of plant sterol. Plant sterols have cholesterol-lowering properties. The basic science shows that their molecular structure is similar to cholesterol, so they compete with dietary cholesterol for absorption in the body, thereby reducing cholesterol absorption, including LDL or “bad” cholesterol in the blood. Avocados contain 25 milligrams of beta-sitosterol in a 1-ounce serving.

Other nutrients that set avocados apart

Potassium: 728 mg, which provides 21% of the daily value
An avocado has twice the amount of potassium as a banana.
Fiber: 10 grams of fiber, which provides 40% of the daily value
B vitamins: 20% of the daily value of riboflavin, niacin, and B-6
Folic acid: 40% of the daily value
Vitamin C: 23% of the daily value

Be mindful of the calories in avocados

If you eat an entire avocado (200g), you get a whopping 320 calories and 28 grams of total fat. Although the majority of that fat is heart-healthy, it is still highly caloric. If you are trying to lose weight, please remember that eating more calories than your body needs results in weight gain. Most of us tend to add avocado to our diet without decreasing other fats. A better strategy advises to simply replace some of our less healthy fats, such as animal fats, with avocado.

Avocados are a great plant-based substitute for butter

Butter is high in saturated fat, which can increase LDL or bad cholesterol. One tablespoon of butter contains 7.2g of saturated fat, while 1 tablespoon of avocado contains 0.3g of saturated fat. What a difference! That could be why avocado toast is gaining popularity. Instead of butter, try a little mashed up and spread on your favorite toast. Here’s an easy and flavorful recipe for Tomato Basil Avocado Toast that can be found in the MyNetDiary Premium recipe collection.

How to incorporate avocados into everyday eating

Instead of sitting down to eat a whole avocado at once, try to find ways to incorporate them into meals and snacks. Here are a few ideas to get you started.

Mash and spread on a sandwich in place of mayonnaise.
Add slivers on top of scrambled eggs with diced tomatoes.
Add a few slices to a smoothie.
Dice them to top a salad.
Use as a topping for tacos or burritos in place of cheese.

Favorite avocado recipes in the MyNetDiary Premium recipe collection

Fiesta Bean Salad

Arugula Avocado Salad

Avocado Stuffed with Tuna

Green California Smoothie - from the California Avocado Commission

Did you know that MyNetDiary allows you to import recipes from most recipe websites? Yes, MyNetDiary can import recipe ingredients and directions directly into your personal account! You can then make changes and save the recipe as your own for easy and accurate tracking. Check it out!

As you can see, avocados are heart-healthy and easily incorporated into everyday meals. To improve overall heart health, substitute avocados for trans fats and saturated fats. These swaps will provide you with extra nutrients and improve your heart health.