ALT: Top whole-wheat bread with avocado

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Avocados are delicious—nobody needs to twist your arm to get you to eat the healthy fat-filled fruit. But if the green orbs only make their way into your grocery basket on special occasions, like when you’re mixing up a bowl of game-day guac, think about adding them to your everyday diet.Why are we so amped up about avocados? Research from the CDC suggests that avocado-eaters are healthier than those who skip the fruit. Specifically, they:More closely adhere to dietary guidelinesHave significantly higher intakes of certain nutrients, including 48% more vitamin K, 36% more fiber, 23% more vitamin E, 16% more potassium, and 13% more magnesiumHave higher intakes of healthy (monounsaturated and polyunsaturated) fatsHave higher “good” cholesterolWeigh about 7.4lbs less and have lower BMIsHave smaller waist circumferences by 4cmHave 50% lower odds of developing metabolic syndrome, a group of risk factors for heart disease, diabetes , and strokeSo, how much avocado gets the job done? The research identified avocado consumers as those who ate, on average, half of a medium avocado daily. If you’re not sure how to enjoy the superfood, try these simple meals and snacks.Green eggs breakfast sandwich: Smash half of an avocado and stir it in with eggs and serve on whole-wheat toast.Salsa guac: Mash two avocados with 1 cup of your favorite salsa. Serve on top of pan-seared Ahi tuna.ALT: Top whole-wheat bread with avocado , lettuce, and tomato, and a light spread of mayo.Boosted burrito: Spread avocado or guacamole on your tortilla and skip the sour cream.Creamy wasabi guac: Mash two avocados with 1 cup of plain Greek yogurt and 1 teaspoon (or more, if you can handle it) of wasabi. Serve with sliced veggies or multi-grain chips. Serves two.

The green food you need more of

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