Eating healthy, nourishing food doesn’t have to mean bland, boring, and tasteless. On the contrary, some of the most nutritious foods are also the yummiest—like avocado. Whether working long hours poring over blueprints or pouring concrete, supporting your body with superfoods like avocados is crucial. Also called alligator pears, avocados have plenty of good fats that lower cholesterol and reduce your risk of heart disease. They are rich in vitamins and minerals that keep your immune system strong and your gut healthy. A few of our favorite ways to eat avocado is by making dishes like authentic Mexican guacamole and avocado chocolate pudding.

Quick look

• Avocados are 67% monounsaturated (“good”) fat, which can reduce the risk of heart disease by up to 21%.
• Avocados are rich in fiber, vitamins C, D, and E, and minerals like magnesium, potassium, and copper.
• Improved heart health, a stronger immune system, and a healthier gut microbiome are some of the benefits of eating avocados. 

The good kind of fat

Avocados are packed with vitamins, nutrients, and healthy fats that nourish your body and contribute to overall health. They are also highly nutrient-dense, offering a rich source of vitamins B6, C, and E, plus riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

While it’s true that avocados contain lots of fat (a medium avocado contains about 22 grams), 67% of the fat is monounsaturated. Monounsaturated fats are often called “good fats” because they can reduce the risk of cardiovascular disease. In one study, which spanned four years and included over 100,000 participants, those who consumed more avocados experienced a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. 

Why you should be eating avocados

Nutrient-dense

Avocados are one of those fantastic foods that are both delicious and nutritious. One avocado provides 22% of your recommended daily value (DV) of vitamin C, 6% of iron, and 21% of potassium—a nutrient most of us aren’t getting enough of. Avocados are also rich in vital minerals like copper (42% DV) and magnesium (14% DV). Getting enough magnesium is essential when working a physically demanding job like construction since it plays a significant role in mood, energy, and muscle contraction. 

Fiber Rich

These creamy fruits (yes—fruits! An avocado is technically considered a berry) also contain about 13.5 grams of fiber—over 48% of the recommended daily value. Fiber is crucial for heart health, gut health, and overall longevity.  A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by 5-27%.

Heart health

Research shows that avocados can play a role in reducing the risk of heart disease, especially when replacing other unhealthy fat sources.  One study found that those who consumed more than two servings of avocado per week experienced a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease. When study participants replaced just half a serving of margarine, butter, egg, yogurt, cheese, or processed meats with the same amount of avocado, they reduced their risk of CVD by 16-22%.

Since roughly 1 in 25 construction workers have been diagnosed with cardiovascular disease (211,000 people), it’s crucial to take proactive steps to support a healthy heart. 

Immune support

Some vitamins, like vitamins A, D, and E, are fat-soluble, meaning they need fats and oils to dissolve and be absorbed by the body. The unsaturated fat in an avocado helps your body absorb fat-soluble vitamins, allowing you to reap their immune-boosting rewards. Avocados are also a fantastic source of immune-boosting B vitamins, providing 20% of the DV of vitamin B2, 22% of B3, 30% of B6, and a whopping 56% of the daily value of vitamin B5.    

Gut health

Avocados are also great for your gut. Their healthy fats reduce inflammation and promote good digestion, and their pectin content has prebiotic qualities, feeding good gut bacteria and helping them thrive. Avocados also contain soluble and insoluble fiber, which helps digestion and creates a healthy gut biome. 

Versatility

The best part of avocados is how versatile they are as an ingredient. Equally at home in appetizers, main dishes, and even desserts, there are thousands of ways to enjoy avocados and take advantage of their health benefits. 

Our favorite avocado recipes

Homemade Mexican guacamole

No list of avocado recipes is complete without guacamole, arguably the most famous dish starring this creamy treat. While everyone’s preferences are different, this recipe for homemade Mexican guacamole hits the perfect balance of flavors. Simply mash avocado, add diced onion and tomatoes, chopped jalapeno, ¼ cup cilantro leaves, and, of course, some lime and salt to taste. Add perfectly crispy tortilla chips, and you have the perfect heart-healthy and taste-bud-friendly appetizer. 

15-minute creamy avocado pasta 

Take avocados beyond appetizers and make them the main course with this 15-minute creamy avocado pasta. This recipe is perfect for busy weeknight dinners—while cooking your pasta, toss a pitted avocado into the blender with basil, garlic, lemon juice, and olive oil. When the pasta is cooked, toss it in the tangy, creamy sauce and enjoy. It’s great fresh and as a leftover!

Avocado cucumber sushi roll

Making your own sushi rolls might seem daunting, but this recipe for avocado cucumber rolls is simple enough for anyone. After making brown sushi rice, arrange sliced cucumber, mango, and avocado on a sheet of nori (seaweed) with a handful of microgreens, and then roll up and slice into ½ inch pieces. (If you don’t have a bamboo mat to help you roll the sushi, don’t panic! You can use parchment paper, tin foil, or even a clean, 1-gallon zip-top plastic bag.)

Chicken avocado Caprese salad 

This chicken avocado Caprese salad has it all—fresh ingredients, lean protein, healthy fats, and plenty of fiber, too. This recipe starts with classic Caprese ingredients (fresh mozzarella, tomatoes, and basil) and adds romaine lettuce, grilled chicken, avocado, and a delicious homemade maple-balsamic dressing. It’s a filling, nourishing salad, and the perfect way to use up a few avocados leftover from making guacamole. 

Chocolate avocado pudding

Avocados probably aren’t the first ingredient that comes to mind when you think about delicious desserts, but their creamy texture and mild flavor can be an incredible substitute for heavy cream. Whether you want to accommodate a plant-based diet or boost the nutrient density of your dish, this chocolate avocado pudding is as easy as it is tasty. Simply blend two avocados with coconut milk, cacao powder, maple syrup, and a little vanilla, then spoon into small bowls and garnish with a sprinkle of sea salt or chopped nuts.

Bottom line

Whether you start by rolling up some avocado sushi or mashing guacamole, you’ll make a meal that’s as good for your health as it is for your tastebuds. The heart-healthy benefits of avocado make it an especially great choice for those in the construction industry, where 1 in 25 people will be diagnosed with heart disease. Enjoy the creamy, fresh taste of avocados and their nutrient-dense benefits, too.

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