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  • PALM Centre

Avocados



Avocados are the only fruit that contains a substantial amount of good fats, Monounsaturated fats. In a serving of avocado (⅕ of the whole fruit), 54kcal out of 64kcal are derived from fats. Monounsaturated fats derived from Avocados or other foods are a good substitute for saturated fats.


Benefits of monounsaturated fats (avocado) vs saturated fats/trans fats


  • Lowers triglycerides and cholesterol levels

  • Anti-inflammatory properties

  • Protection against cancer.

  • Heart healthy for cholesterol lowering due to plant sterol content

  • Obtaining near 20 types of minerals all at 1 go in an avocado

  • Avocados contain minerals and compounds such as Vitamin C, E, K, B6, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, leutin, beta carotene, omega 3 fatty acid, plant sterols

Tips to include avocados


Due to its creamy texture and high fat content, this fruit is often neglected in many people’s diets. It is important to know that moderate intake of avocados together with other foods that contain unsaturated fats are beneficial especially if you suffer from chronic diseases. For people who would like to give it a try, here are some ideas to include this buttery fruit:


  • Substituting your regular butter or margarine with avocados

  • Make an avocado-banana milk shake

  • Make an avo-egg sandwich

  • Add 2-3 slices of avocados into your burrito wrap



Give your body a good heart friendly boost by making these little changes in your food habits. Couple it with moderate intensity physical activity 3-4 times a week as well.


Now, after this, we discuss about the link of sugars and heart disease, stay tuned!

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