One avocado provides 708mg of potassium (more than a banana), 10g of fiber, and a fat profile comparable to olive oil. One of the few whole foods that raises HDL cholesterol while lowering LDL — a rare combination.
Available at most grocery stores year-round. Price varies but remains accessible as a fat source replacing less healthy options.
Potassium content directly counters sodium — critical for salt-sensitive hypertension. Oleic acid has documented anti-inflammatory effects. The fiber-fat combination creates satiety that reduces overall caloric intake in diabetes management. Folate content is relevant for women of childbearing age. One of the rare foods that simultaneously addresses BP, cholesterol, and blood glucose.
Eat as guacamole, sliced on toast, in salads, or simply with salt and lemon. Ripe when the skin yields to gentle pressure. Store cut avocado with the pit and a squeeze of lemon to slow browning.
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