Avocado Overview
Avocados are nutrient-dense fruits rich in heart-healthy monounsaturated fats, fiber, and over 20 vitamins and minerals. Unlike most fruits, avocados are low in sugar and high in fat, making them uniquely versatile for various dietary approaches.
Why Avocado Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Avocado Nutrition Facts
Per 100g (about 2/3 of a medium avocado)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 8.5g | 3% |
| Dietary Fiber | 6.7g | 24% |
| Sugar | g | — |
| Total Fat | 14.7g | 19% |
| magnesium | 29mg | 7% |
| potassium | 485mg | 10% |
| vitaminC | 10mg | 11% |
| vitaminE | 2.1mg | 14% |
| vitaminK | 21µg | 17.5% |
| folate | 81µg | 20% |
| vitaminB6 | 0.26mg | 15% |
| copper | 0.19mg | 21% |
GI: 15 ()
Key Nutrients in Avocado for Heart Health
Fiber
6.7gSupports heart health by providing essential fiber
Potassium
485mgSupports heart health by providing essential potassium
Magnesium
29mgSupports heart health by providing essential magnesium
Best Ways to Eat Avocado for Heart Health
- Fresh in salads for maximum nutrients
- Mashed as guacamole with lime
- Blended into smoothies for creaminess
- Sliced on toast with eggs
- As a mayo substitute in sandwiches
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Avocado Health Benefits
- Supports heart health by improving cholesterol levels
- Promotes healthy weight management through satiety
- Enhances nutrient absorption from other foods
- Provides antioxidants for eye health
- Supports healthy digestion with fiber
Important Considerations
- High in calories—practice portion control
- May interact with blood thinners (vitamin K)
- Latex-fruit syndrome: those allergic to latex may react to avocado
Track Your Heart Health Journey
Log Avocado and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Heart Health goals.
