Top Avocado Health Benefits, According to a Registered Dietitian

Avocado nutrition facts aside, we hardly need more reasons to eat avocados. They’re delicious on everything from salmon to sweet potatoes to sushi, and their creamy texture makes them the ideal base for dips. (We're talking about you, guac!) We’ve also heard they make a tasty topping for toast.

Nevertheless, there's even more incentive to enjoy everyone’s favorite OG superfruit: fiber, healthy fats, and vitamin K, just to name a few. We sat down with a nutrition expert to help us break down the many science-backed health benefits of avocados. Find out why we should find more ways to eat avocado.

Avocado Heart Health Benefits

“Avocados are heart healthy thanks to their good fats, fiber, and vitamin K,” says Christy Brissette, MS, RD. Let's take a look at how each of these nutrients supports your heart's health.

Improves HDL Levels

According to the American Heart Association, most of the fat in our diet should be unsaturated. These are the "good fats" that don't raise LDL (the unhealthy type of cholesterol) levels and are essential for good heart health.

The fat in avocados is over 75 percent unsaturated, which includes monounsaturated and polyunsaturated fats. One-third of a medium avocado contains 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat.

A study of overweight adults found that replacing carbohydrate-rich foods at breakfast with an avocado led to more relaxed blood vessels, as well as improvements in HDL (good cholesterol) and triglyceride lipoprotein levels compared to when the participants ate a low-fat, high-carb meal with the same number of calories.

“Swapping avocado for foods that contain saturated fat is a great way to get more heart-healthy fats,” says Brissette. “Some of my favorite swaps are using avocado as the fat in egg salad, creamy pasta sauce, as a spread for bread, or instead of other fats and oils in baking.”

Reduces Heart Disease Risk

About half a large avocado has 4.6 grams of fiber, making it a good (and delicious) source of fiber. Considering a recommended daily intake of 14 grams of fiber per 1000 calories, one-half an avocado provides about one-third of that fiber level. That's important because high-fiber diets have been found to help deter type 2 diabetes and obesity-related disorders.

Supports Blood Clotting

Avocados are a good source of vitamin K, which is important for blood clotting. A serving of one-fifth of fruit has 14 micrograms (mcg), which is over 10 percent of the recommended daily value. Vitamin K, which promotes heart health. This nutrient also plays a pivotal role in the maintenance of bone strength and in supporting healthy bones as we age.  

Lowers Blood Pressure

“Using avocados to replace other fats can be a part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, which may help lower blood pressure,” says Brissette. Potassium is an electrolyte that can help lower blood pressure by counteracting the effects of sodium, so increasing your intake of potassium is another important part of the equation. That's where avocados come in: One-third of a medium avocado has 250 milligrams or 6 percent of the daily value.

Digestive Support Benefits of Avocado

Avocados are packed with nutrients that support overall digestive health. For one, avocados can help stave off hunger thanks to 6 grams of healthy fat per serving. “Fat helps you feel more satiated and satisfied, which can help you better stick to your eating plan,” Brissette says. Here's how else they can support your stomach and beyond.

Provides Nutrition With Fewer Calories

When managing your health, nutrient density can help guide your food choices. “Nutrient density means a food provides plenty of nutrition for fewer calories,” Brissette explains. “Avocados check both boxes: A serving of avocado (one-third of a medium fruit) has 80 calories and nearly 20 vitamins and minerals and beneficial plant compounds.”

Avocados are a good source of fiber, too, which provides bulk and can help you feel full more quickly and feel full longer. “This could lead to eating less while feeling more satisfied, which can help support your weight management efforts.”

Helps Deter Diabetes

Avocados are one of the only fruits that don't contain sugar and they're a good source of fiber, making them a vital tool for reducing the risk of type 2 diabetes. A study based on national survey data found that Americans who eat avocados had a 50 percent lower odds ratio for metabolic syndrome compared to people who didn't eat avocados. Metabolic syndrome—indicated by symptoms such as high blood sugar and fat around the waist—increases the risk of developing type 2 diabetes (as well as heart disease and stroke).

Boosts Nutrient Absorption

Thanks to their good fat content, avocados can help your body absorb more fat-soluble nutrients such as vitamins A, D, E, and K. That makes fresh avocado a great addition to your sweet potatoes, eggs, and leafy greens. Its bounty of healthy fats can also help prevent hangovers, providing one more reason to reach for avocado toast in the morning.

How Avocados Support Brain and Eye Health

A serving of avocado contains 6 percent daily value of vitamin E, an antioxidant that supports your immune system and helps protect your cells from free radical damage. These antioxidants can also help support brain and eye health.

Improves Eye Health

When you think of foods for eye health, you probably think of carrots, but it's time to consider avocados as well. Per serving, avocados contain 136 micrograms of the powerful antioxidants lutein and zeaxanthin.

“Lutein and zeaxanthin are carotenoids that may help support eye health as you get older," explains Brissette. "These carotenoids could help prevent macular degeneration, which is worsening eyesight due to aging."

Promotes Brain Function

High levels of lutein, the main carotenoid in the brain, are related to better cognitive performance in older adults. Research suggests that eating whole food sources of lutein, such as avocados, increases the amount of lutein in the blood more effectively than taking lutein supplements.

In a study of adults ages 50 and older, eating one medium avocado a day for 6 months improved cognition—specifically, working memory and spatial planning—compared to the groups who ate a medium potato or a cup of chickpeas.