Avocado toast may have seemed like a fleeting food trend a few years ago, but this easy breakfast is a great way to keep your heart healthy.
It’s no secret that what you eat can play a big role in how healthy (or unhealthy) your heart is. Common breakfast staples like bacon and sausage are high in sodium and saturated fat, two things that are known to increase your risk for heart disease.
Instead of starting your day with a saturated fat-laden breakfast, fill up on heart-healthy unsaturated fat and whole grains with a slice of whole wheat toast topped with avocado.
The combination of nutrients, specifically fiber and monounsaturated fats, found in whole grains and avocados can help to lower cholesterol levels and decrease your risk of stroke and heart disease.
1. Avocado nutrition facts
One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA.
Vitamin C: 10mg
Vitamin E: 2.1mg
Vitamin K: 21mcg
Monounsaturated fatty acids or MUFAs come from plant sources and may be helpful in lowering LDL or “bad” cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that choosing foods with monounsaturated fats instead of saturated fat.
Vitamins and minerals
Avocado also contains folate, riboflavin, niacin, and pantothenic acid. Minerals in avocado include magnesium, potassium, copper, manganese, and magnesium.