Avocados
‘Good for you’ never tasted so great

Avocados offer the same great benefit as olive oil: healthy monounsaturated fats. These are the “good fats,” and they have been shown to lower LDL (bad) cholesterol levels and may raise HDL (good) cholesterol levels. Avocados also contain fiber, potassium, folate, and antioxidants, all of which up the ante! The soft texture and high monounsaturated fat content of avocados also helps the body absorb fat-soluble nutrients in other foods, such as lycopene in tomatoes.

Nuts and seeds are also a super source of healthful mono- and polyunsaturated fats. They offer beneficial phytonutrients, protein, magnesium and B-vitamins as well.

MyPyramid recommends getting most of your fats through foods such as nuts, seeds and avocados. Try to include these healthful fats 4–5 times per week*. However, since these foods are high in calories, a portion should be small: 1/5th avocado, 1/3 cup or 1 1/2 ounce nuts, 2 tbsp. or 1/2 ounce seeds.

Include healthy fats every day:

• Accent a sandwich with mashed avocado instead of mayonnaise
• Combine diced avocados with your favorite salsa for a zesty dip
• Sprinkle nuts and seeds in salads
• Add nuts to your favorite stir-fry

*  DASH diet, National Heart Lung and Blood Institute,
http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_e_dash.htm