Do you like avocados in a sandwich or mashed into guacamole at your favorite Mexican restaurant? This green "superfood" is much more than just a sauce or garnish. Avocados are full of nutrients that offer multiple benefits.

A study published in the "Journal of the American Heart Association" found that daily consumption of avocado can help keep "bad" cholesterol levels under control.

A delicious way to reduce the risk of disease

Consuming just one avocado per day with other healthy fats such as coconut oil may help regulate LDL cholesterol levels in overweight individuals. A recent study compared people aged 21 to 70 years against various "cholesterol-lowering" diets: two groups did not eat avocado, whereas one group ate one avocado per day, in addition to a moderate-fat diet.

After 5 weeks, those who consumed a avocado daily had lower LDL cholesterol levels as well as improvements in overall cholesterol and triglycerides. The study clearly showed that replacing processed fats with the healthy fats found in avocados reduces cardiovascular disease and other risk factors. But, in reality, you shouldn't let the "cholesterol craze" worry you too much.

How do avocados help support immune function and lower disease risk?

The phytochemicals in avocados help prevent pre-cancerous cells and prevent certain cancers such as those of the oral tract. The avocados boost the immune system due to their high levels of glutathione, a powerful antioxidant known to detoxify the blood and block cancers caused by free radicals.

Are you looking to improve your heart function and blood quality?

The avocado is rich in monounsaturated fatty acids that help reduce the risk of cardiovascular disease. Eating avocado also helps you feel fuller for longer, preventing the feelings of hunger that often lead to overeating and unhealthy snacking.

A 2013 study published in the journal "Nutrition" found that overweight people who consumed half an avocado for breakfast experienced a 40% decrease in food cravings for three to five hours.

Also, surprisingly and unknown to many people, an avocado contains more potassium than a banana - which can naturally help lower blood pressure. Avocados are also great brain food; high blood pressure can lead to cognitive decline, but avocados reduce both blood pressure and cholesterol - lowering the risk of stroke while promoting better blood flow.

Eating avocados helps to have healthier skin and eyes

According to a recent study, avocados aid in the absorption of key nutrients such as beta-carotene and provitamin A. These antioxidants help support skin, vision and immune system health. Avocados are also rich in the carotenoids zeaxanthin and lutein, which are powerful antioxidants essential for vision and eye health.

With so many benefits, we should all have avocados on hand for daily consumption.

Making your own guacamole is very simple. Spread it on sandwiches or eat it with your favorite plant-based snack. Other delicious options include avocados sliced into salads or blended into a smoothie. Take advantage of it because everything is allowed with the presence of a lawyer!

Sources:

http://www.lef.org/News/LefDailyNews?NewsID=23392&Section=NUTRITION
http://blog.heart.org/avocado-day-may-help-keep-bad-cholesterol-bay
http://www.avocadocentral.com/avocado-nutrition-center/llu-study
http://www.avocadocentral.com/nutrition/eye-health