Avocados are high in fat. I think avocados are great, and they make a healthy substitute for other types of fat, including butter, mayonnaise, sour cream, cheese, cream cheese, and cream. Sometimes I spread avocado, instead of butter, on dense and chewy whole grain breads. Avocados also contain phytochemicals that can help prevent cancer and heart disease. The most important of these substances is beta-sitosterol , a plant sterol that can prevent cholesterol from being absorbed from the digestive tract.
Some research suggests that beta-sitosterol can help reduce blood cholesterol levels.
This remains to be confirmed, but avocados provide four times the beta-sisterol than equivalent amounts of bananas, apples, cantaloupes, or plums. The more we learn about the health-enhancing properties of avocados, the more attention they are receiving from dietitians. The latest version of the Dietary Guidelines for Americans , issued in May, recommends that avocados be included in a healthy diet along with other unsaturated fats such as olive oil, nuts, and fatty fish such as salmon. Test for ripeness with a gentle squeeze. If the fruit yields to pressure but doesn't remain dented, it's ripe.