Avocados
www.karenrothnutrition.com Most people steer clear of avocados because of their high fat value. But two-thirds of that fat is monounsaturated and good for the heart. If anyone has followed a Mediterranean diet, you know they emphasize the monounsaturated fats like avocado and olive oil. Avocados have many health benefits including •Lower LDL cholesterol that the Least desirable •Increase the health promoting HDL cholesterol. •High in potassium which supports blood pressure regulation. •Avocados are a good source of fiber, folic acid and Vitamin B6 all essential nutrients for a healthy heart. A 2005 study published in the Journal of Nutrition found that by adding avocados to salads increased absorption of the health promoting phytonutrients from the vegetables. Most avocados you find in the store are hard and will take a few days to ripen at home. You know its ready when the green skin turns dark green or black and slightly gives to pressure. You never want to eat an over ripened avocado, ones that have separated from the pit or have brown spots or streaks. These brown markings are a sign of free radical formation which is what we want to avoid as much as possible. •Add them to salads •mash up and use in place of mayonnaise •Great in wraps •Great topping for black bean soup •Add to salsa. •Try ½ an avocado with cottage cheese for breakfast