Healthy Foods & Recipes: Avocados

Four Healthy Reasons to Include Avocados in Your Diet

1. Heart Health
   Avocados are rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
2. Nutrient Dense
   Packed with vitamins and minerals, avocados are a great source of potassium (more than bananas), vitamin K, vitamin E, and B vitamins, supporting overall health and vitality.
3. Supports Digestive Health
   High in fiber, avocados promote healthy digestion and can help maintain a balanced gut microbiome.
4. Anti-inflammatory Benefits
   Avocados are loaded with antioxidants like lutein and zeaxanthin, which help combat inflammation and support eye and skin health.

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Healthy and Easy Recipe: Avocado Chickpea Salad

Ingredients

• 1 ripe avocado
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon or lime juice
• Salt and pepper, to taste

Instructions

1. Prepare Ingredients: Cut the avocado in half, remove the pit, and scoop out the flesh. Dice into small cubes.
2. Combine: In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
3. Dress: Add the diced avocado to the bowl and drizzle with olive oil and lemon or lime juice. Season with salt and pepper to taste.
4. Mix Gently: Toss the salad gently to combine, being careful not to mash the avocado.
5. Serve: Enjoy as a healthy side dish, a light lunch, or spooned into whole-grain wraps or lettuce cups.

This recipe is fresh, nutrient-dense, and takes only minutes to prepare, showcasing the creamy texture and rich flavor of avocados.

Source: ChatGPT