• It’s all good

    When it comes to nutrition, fat is fat, right? Wrong. Despite the bad rap fat gets in our fad-diet-crazed society, some fat is actually considered good for you — as long as it’s the right kind of fat. Learn More

  • Where do avocados fit in?

    Obviously, avocados are not liquid. But because they come from plants, the fat contained within them is actually considered an oil View Source — great news for fans of this incredible fruit! Learn More

  • Cholesterol Free

    We’ve all heard of cholesterol, but what is it exactly? Learn More

Love an Avocado Today

Do you know the difference between “good” and “bad” fats? Let’s take a look at the distinction:

  • There are several different types of fats found in food. Saturated and trans fats are known as “bad fats” because they’re linked with higher levels of “bad” (or LDL) cholesterol, which in turn, increases the risk for heart disease.
  • On the other hand, unsaturated (both monounsaturated and polyunsaturated) fats are considered “good fats.” When eaten in place of bad fats, this type of fat can help manage blood pressure, increase your absorption of essential vitamins, and lower your LDL cholesterol, therefore reducing your risk for heart disease.
  • Though The Dietary Guidelines for Americans suggests limiting your total fat intake, it stresses the importance of having “good” fat in your diet.

Where do avocados fit in?

More than 75 percent of the fat in avocados is considered “good” fat, with 3g coming from monounsaturated fat and 0.5g from polyunsaturated fat (per 1-ounce serving). Not only that, but avocados are also completely free of cholesterol and sodium. Discover more information on Avocados, Good Fats and Heart Health.

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  • Still not convinced that avocados should be a part of your daily diet? Consider this:
  • They contain nearly 20 vitamins and minerals and contain 81 micrograms of the carotenoids lutein + zeaxanthin per 1-oz serving. Lutein and zeaxanthin are carotenoids which some research suggests may help maintain eye health as we age.
  • The good unsaturated fats found in avocados may help your body absorb nutrients from other foods and lower cholesterol. View Source


Cholesterol is a waxy substance that’s produced naturally by our bodies and can also be found in foods. It travels through the bloodstream in one of two types of microscopic particles called lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

  • Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K, and E. They contain 3.5 grams of naturally good fat per 1 oz. serving. Good fats help the body absorb fat-soluble nutrients without raising LDL (“bad” ) cholesterol levels when eaten as part of a healthy diet.
  • Avocados are virtually the only fruit that can claim this, and they can help people meet the American Heart Association’s recommended dietary goals in other ways, too. (Per 2010 Dietary Guidelines.)
  • In short, there are so many reasons to love avocados — and there may be even more that we’ve yet to discover. To that end, the Hass Avocado Board (HAB) is funding research to potentially shed light on additional benefits of eating this fruit.