You might shy away from the word ‘fat’ if you are aiming to eat a more healthy diet. However, the body does need some dietary fat to help with the absorption of nutrients and to provide and store energy. There is a difference between ‘bad’ fats – which are not good for you – and ‘good’ fats, which your body needs. Want to know how you can consume more of these good fats? Interested in eating a delicious fruit that contains these good fats – and nearly 20 vitamins and minerals as well? Then eat more avocados!

The Good Fat
in Avocados

One-third of a medium avocado, which is a 50g serving, contains 6g of naturally good fat. This 6g of good fat is made up of 5g of monounsaturated fat and 1g of polyunsaturated fat. Here’s what monounsaturated and polyunsaturated fat can do for you:

Monounsaturated and polyunsaturated fats or “good fats” can help improve intake of dietary fat without raising LDL or “bad” cholesterol levels. The American Heart Association and The Dietary Guideline for Americans recommend replacing bad fats with these good fats. They say that replacing your intake of saturated fat, with unsaturated fat is associated with reduced risk of cardiovascular disease events.

Here’s some other reasons why you need to eat fat as part of a healthy, balanced diet:

  • Dietary fat helps the body absorb vitamins A, D, E, and K. These vitamins are fat soluble which means they can only be absorbed by the body with the help of fats.
  • Fats give us essential fatty acids which we need for brain development. Our body cannot make some of these fatty acids itself and we must get them through foods we eat.

Eating Avocados as Part of a Balanced Diet

When it comes to eating fat, remember that the body needs some fat to function but you should consume it in moderation. Aim to replace those bad fats with good fats, like monounsaturated and polyunsaturated fat.

While many factors affect heart disease, eating fruits and vegetables, such as avocados, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Since avocados are heart-healthy fruits and virtually the only fruit with monounsaturated fat and polyunsaturated fat, try to consume more as part of a healthy, balanced diet. Healthy avocados can act as a nutrient booster as they help the body to absorb fat-soluble nutrients like vitamins A, D, K and E. They have 80 calories per 50g serving of a medium avocado and the fiber they contain will even help keep hunger at bay. Avocados have 11 percent of your daily value per serving. Try incorporating avocados in your diet by making a delicious guacamole, dicing it in a salad, in a sandwich or blended in a smoothie. Take a look at our recipes to find out more.