Avocados? What are those?

avocado-cholesterolI had never really had an avocado before I started this “nuclear” low sodium regimen. I, of course, had heard of them, but they never appealed to me as something I would like to eat. It seemed like a lot of people liked guacamole dips, but I never tried them, because I just didn’t think I’d like the taste.

As it turns out, they aren’t that bad and actually very good. I have made several dips out of them recently. We found 0mg sodium tortilla chips at Trader Joe’s and this is a great snack – and filling.

The Avocado: 

Nutrition Facts: They are considered a fruit from Central America. Interestingly, they are grown on evergreen trees and they ripen after they are harvested like bananas. Avocados are high in mono-unsaturated fats and calories. They are good source of dietary fiber, vitamin and minerals and are filled with many other plant nutrients.

Health Benefits:

  • The mono-unsaturated fatty acids help lower LDL (remember the BAD cholesterol) and help increase the HDL (which is the GOOD cholesterol). This then, in effect, helps in preventing coronary artery disease and strokes because it helps in maintaining a healthy blood lipid profile.
  • Very good source of fiber. In fact, about 18% of the recommended daily intake. Dietary fibers help lower cholesterol levels and prevents constipation (which we all hate when this happens).
  • Contains health benefits which help anti-inflammatory, anti-ulcer and anti-oxidant properties.
  • Good source of Vitamin A, E, and K.
  • Excellent source of the mineral magnesium which is important for bone strengthening and has a cardiac-protective role too.
  • Excellent source of manganese and iron. Iron is important along with copper in the production of red blood cells.
  • Rich in potassium which is important for cell and body fluids and helps regulate heart rate and blood pressure. It counters the bad effects of sodium.

Selection and Storage:

  • Available year round.
  • Avoid hard fruit – as they may take a while to ripen. (I learned this the hard way).
  • But, don’t buy too soft and may not have a of flavor left in them.
  • Store avocados in cool, dark place.
  • Unripe avocados can be put inside a paper wrap with a banana or apple to speed up the ripening. Interesting.

While working on this post, I learned a lot about cholesterol. My husband has to watch this a little, so the terms were familiar. I just never really knew about good and bad cholesterol. By using the Mayo Clinic website – click the link to take a look if you are concerned about your cholesterol levels. This link will help you know what type of range you should be within to remain free of those party animals on your body’s campus – LDL’s!

According to the American Heart Association, you should know what your cholesterol levels are because “knowledge is power” and is a terrific way to keep your heart healthy and lowers the chances of getting heart disease or having a stroke. Luckily for me, this has never been an issue. My heart problems stem from the congenital condition when I was born. However, I have had it checked over the years.

The American Heart Association recommends all adults age 20 or older have their cholesterol, and other traditional risk factors, checked every four to six years.

But first, you have to know your cholesterol numbers. So, if you haven’t had a cholesterol check – next time you go to the doctor, be sure to ask!

Sources:

  • http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp
  • http://www.nutrition-and-you.com/avocados.html
  • http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-levels/art-20048245
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