Nutrition Bytes

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Avocado

Avocado is an excellent source of monounsaturated fat, which may increase the ratio of HDL or good cholesterol to LDL or bad cholesterol. A good ratio of HDL to LDL or bad cholesterol is important to protect against the buildup of plaque in the walls of the blood vessels which could lead to a stroke or heart attack.

People in countries that use a lot of olive oil tend to have fewer heart attacks, according to a number of studies. This is the basis for proclaiming the Mediterranean diet as being heart-healthy. But one needs to look more closely at the total diet. The Mediterranean diet also consists of large amounts of fruits and vegetables, which contribute a significant amount of fiber to the diet. Fiber helps to clear cholesterol from the body.

Other sources of monounsaturated fats. Besides avocado, other sources of monounsaturated fats include nuts, such as almonds, cashews, hazelnuts and peanuts; and oils, namely canola and olive oil, margarine and dressings made from these oils.

Avocado is also an excellent source of fiber and potassium. You can also get a good share magnesium, vitamin E and folate, And the good news is, avocado is low in cholesterol and sodium.

One serving of avocado (about 1/5 of an avocado) provides 55 calories.

Avocados
Serving size 1/5 medium (30g)Amounts Per Serving % Daily Value
Calories 55
Calories from Fat 45
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 3g 1%
Dietary Fiber 3g 12%
Sugars 0g
Protein 1g
Vitamin A 0%
Vitamin C 4%
Calcium 0%
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Sources: http://www.cdc.gov/nccdphp/dnpa/5ADay/month/avocado.htm
http://www.swedish.org/16506.cfm

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