Did You Know That An Avocado a Day may Keep the Cardiologist Away?
Benefits of Avocado
Avocados fall in a popular category of foods referred to as super foods. It is because, when eaten in moderation, avocados can be beneficial to our health.
Even though calories in avocados come mostly from fats, the main fat content is monounsaturated fat. Monounsaturated fat aids in regulating sugar levels, and among other things, it helps protect our heart.
The American Heart Association indicates that one avocado a day may help reduce cholesterol, and improve other key heart health factors.
The total number of calories in 1/2 a cup are 120 calories. 85% of the calories come from fat. The reason to control the portion of Avocado we consume is because not all of the fat content is the good kind of fat.
Not everything with food is black and white. Monounsaturated fats are generally good for heart health, but even one avocado a day may be too much for some people. Follow the advice of your doctor or cardiologist with regards to the amount and type of fats you should include in your diet.
Traditionally medical providers don’t provide specific guidance with regards to diet and nutrition. However, things are changing and more and more some are practicing a wholistic approach to medicine, which includes diet and nutrition. If you suspect your diet may be jeopardizing your health, seek one of these professionals. They may be able to help.
Growing Up with Back Yard Avocado Tree
Most people know that an avocado is considered a fruit, but did you know that it is considered a berry, along with bananas, grapes and watermelons?
I did not have an avocado tree in my back yard. But, I remember eating some from a backyard tree in my grandmother’s home. My grandmother lived in a small town in the state of Nuevo Leon in Mexico. Her avocado tree was huge. It was the centerpiece of my playground when we visited her during the summer months. The tree always had fruit on it. I remember looking forward to our visits because it meant we would be eating a lot of avocados. It was a struggle sometimes reaching the fruit that was up high, but there was always someone willing to get them for my siblings and I.
The avocados were small with dark smooth skins and a green creamy flesh. I remember eating the flesh, and the skin sometimes. It was the same as eating a peach or a nectarine. They were awesome as a snack or with a meal. They were delicious particularly with hot homemade corn or flour tortillas.
Now a days, I find that it is easier to control portion size when I buy the small avocados, as it is hard to cut a large one and not eat it all.
I was curious, and so I cut one and placed it in this small measuring cup to see what it would yield. It measured not quite 2/3 cup, but considering that it’s not mashed, it is pretty close to 1/2 a cup.
Ways to Enjoy Avocado
- Guacamole. Mash the avocado and add tomato, onions and peppers. You can use cubed avocado if you prefer.
- Add avocado and blend it with your favorite salsa for a creamy version.
- Thinly sliced avocado. Use as a topping for tacos or tostadas.
- Diced or sliced avocado can be added salads and soups.
- Quesadillas. You can use mashed avocado instead of sour cream, or serve a little of both.
- Avocado spread. Use with toast and top with your favorite ingredients, or use instead of mayonnaise on a sandwich.
- Dips. You can add sour cream or cream substitute to create a delicious dip.
- Smoothies and puddings. You can add avocado to your smoothie, and you can blend with fresh fruit to prepare a creamy pudding.
- A favorite shrimp salad recipe: avocado, cooked shrimp, tomato, capers, celery, salt, pepper and dill.
- Hatch pepper recipe: Roast hatch peppers, cube and combine with cubed avocado, fresh tomato, green onions, cilantro and cubed cotija or queso fresco
- A favorite bean recipe.
How to Handle and Store Avocados
I met someone whose family had owned avocado farms in Mexico. She once commented on dark avocado flesh. She stated the dark flesh color could be the result of bruising. It is not necessarily an indication of spoilage. Visible mold or a bad smell would be ways to determine whether the avocado is unsafe to eat.
The dark flesh is not appealing, but it is edible. You can mix it into a recipe to avoid it distracting your palate. You can also use it on homemade beauty products that you intend to use right away.
Avocados should be unrefrigerated if they are firm and the skin or peel color has not begun to change. Once the skin has a hint that it is ripening, it is best to refrigerate it. Refrigeration will slow down the ripening process. When you are ready to eat the avocado, it will be ripe enough to eat.