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Avocado – a Versatile Fruit


Avocados may be fatty, but this fruit is a nutritional powerhouse providing numerous potential health benefits.

The healthy fats in avocados account for around three quarters of their calorie count. Most of them are monounsaturated fats, in the form of oleic acid. They are considered to be “good fats” which reduce levels of bad cholesterol and may lower your risk of stroke and heart disease. Compared to other fruits, avocados contain higher amounts of protein, lower amounts of sugar and a considerable amount of fibre.

Avocados are an excellent source of potassium, Vitamin K, B9, B6, B5, Vitamin C and Vitamin E.

Research suggests that eating avocados could help lower levels of bad cholesterol. A study published in the Archives of Medical Research found that an avocado enriched diet can improve lipid levels in patients with healthy to mildly elevated cholesterol, even if elevated triglyceride levels were present. After a week of following the avocado enriched diet the patients experienced a 22% decrease in bad cholesterol and triglyceride levels and an 11% increase in good cholesterol.

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.