Happy National Avocado Day!

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July 31 is National Avocado Day. Avocados are a good source of healthful (monounsaturated) fat and potassium. Mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide heart-healthy “good” fats. Avocados contribute good fats to one’s diet, providing 5 g of mono and 1 g polyunsaturated fat per 50 g serving.

Avocados also contain dietary fiber, vitamin C, and vitamin A precursors, also known as carotenoids. The Dietary Guidelines for Americans recommend consuming a diet that’s rich in potassium, which blunts the effect of salt on blood pressure and may also reduce the risk of developing kidney stones and possibly bone loss as we get older. Fifty grams of avocado (1/3 of a medium avocado) provides 250 g of potassium or 6% of the recommended Daily Value (DV).

Here are some ideas for including this healthy fruit in your diet:

  • You can add them to a sandwich as a substitution for mayonnaise.
  • Avocado slices, cubes or balls make great additions to salads.
  • Avocado halves make great containers for appetizers, lunch, or light dinners. You can put seafood salad, curried chicken, or fresh fruit salad in them.

For additional avocado recipes, visit the SNAP-Ed Connection website.