Avocado

Avocado is a nutrient-dense fruit rich in healthy fats, making it a valuable addition to the DASH diet. It enhances various dishes with its creamy texture and mild flavor while contributing essential nutrients.

Fruits
#heart-healthy#low-sodium#high-potassium#high-fiber#versatile#fresh

Nutritional Information

Calories 160 per 1 medium avocado (about 150g)
Sodium 7mg per 1 medium avocado (about 150g)
Potassium 485mg per 1 medium avocado (about 150g)
Fiber 6.7g per 1 medium avocado (about 150g)

Introduction

Avocado is a nutrient-dense fruit rich in healthy fats, making it a valuable addition to the DASH diet. It enhances various dishes with its creamy texture and mild flavor while contributing essential nutrients.

Health Benefits

  • Contains potassium
  • Rich in fiber
  • Provides healthy monounsaturated fats
  • Contains vitamins E, K, and several B vitamins
  • Naturally low in sodium

Preparation & Cooking

Avocados can be enjoyed raw, sliced, or mashed. To prepare, cut the avocado in half, remove the pit, and scoop out the flesh. They can be added to salads, spreads, or smoothies for added creaminess.

Storage

Store unripe avocados at room temperature until they ripen. Once ripe, they can be refrigerated to extend their freshness. Cut avocados should be stored in an airtight container to prevent browning.

Cooking Tips

  • Look for avocados that are slightly soft to the touch but not mushy.
  • The skin should be dark green to black, depending on the variety.
  • Avoid avocados with large indentations or dark spots.