By MACROS | Published on December 1, 2016
Scoffing one avocado a day as part of your heart-healthy, moderate-fat diet helps fight LDL cholesterol levels in overweight people.
As part of a study in the Journal of the American Heart Association, saturated fatty acids found in the average diet were replaced with unsaturated fatty acids from avocados. That led to the reduction of “bad†cholesterol, which can cause blood clots, blocked arteries and heart attacks.
Breakfast
Avocado toast
- 2 slices rye bread
- 1 avocado, cut in half
- Juice of 1 lime
- Crushed red pepper flakes
- 6 baby tomatoes
- Olive oil
- Kosher salt
Toast the bread and mash avocado filling on each slice. Lie sliced tomatoes and sprinkle the other ingredients on top.
Afternoon
Blueberry, spinach and avocado shake
- 1/2 cup orange juice
- 1/2 cup spinach
- 1/2 cup blueberries
- 1/2 fresh banana
- 1/2 cup ice
- 1/2 an avocado
Throw all ingredients into a blender and it’s ready to drink.
– RELATED: 9 Ways To Get Creative With Avocado –
Lunch
Avocado ‘n’ tuna
- 1 avocado cut in half
- 1 pack low-sodium albacore tuna
- Pinch cracked pepper
Using a fork, mash up the avocado and tuna until consistency is even. Put the mixture into each avocado skin and sprinkle with cracked pepper
Dinner
Char-grilled salmon with avocado, cucumber and dill salad
- 1 ripe avocado
- 1 salmon fillet
- 1/2 peeled cucumber, cut in chunks
- Chopped dill
- 1 tbsp rice vinegar
- 1 tbsp vegetable oil
Brush oil over salmon and season. Cook flesh side down for five minutes until lightly charred. Turn and cook for two more minutes. Cut avocado into chunks and mix with dill and cucumber. Serve salmon with avocado salad.
