Are you planning a Cinco de Mayo party? If you are also trying to eat a healthy diet, this might seem challenging! Nachos, beer and margaritas might fit your Aztec pyramid decorating scheme—but on the food pyramid, not so much.
But what about guacamole? There’s good news there! The American Heart Association recently reported that avocados, the main ingredient of guacamole, can help decrease the levels of bad cholesterol—the kind that raises the risk of heart disease. In a comparison test, a research team from Pennsylvania State University found that test subjects who ate an avocado a day as part of a moderate-fat diet lowered their level of bad cholesterol (LDL) more effectively than did subjects on the same diet but without the avocado. Their total cholesterol and triglyceride levels were also better.
So the good news is that guacamole—made with avocado, onion, perhaps jalapenos or salsa—is a heart-healthy food. The problem comes when we pair it with cheese-laden nachos, a fatty burrito, or even with plain tortilla chips, which are high in calories and sodium. Choose low-sodium chips and eat them sparingly. Or replace the chips with crispy jicama sticks. Create a delicious lettuce wrap with spicy chicken or fish.
Study author Penny M. Kris-Etherton, Ph.D., RD, who is a nutrition professor at Penn State, reminds us that guacamole isn’t the only reason to put avocados on your grocery list. She says, “Many people don’t know how to incorporate them in their diet except for making guacamole. Avocados, however, can also be eaten with salads, vegetables, sandwiches, lean protein foods like chicken or fish, or even whole.”
Read more about the study here http://newsroom.heart.org/news/an-avocado-a-day-may-help-keep-bad-cholesterol-at-bay, and find avocado recipes on the website of the Hass Avocado Board http://www.avocadocentral.com/avocado-recipes.
Source: IlluminAge AgeWise reporting on a study from the American Heart Association.