Dole Fresh Foods Logo

Find Your Farm

All our fruit from the farm straight to your local supermarket. The farm code tells you which farm produced the fruit you are eating. Just enter the 3- or 5-digit code to find out where your fruit came from and learn about the country and the people who grew and picked it!

Dole Banana Farmer

Awesome Avocados

Substituting Avocados for Other Fats May Improve Heart Health 

The avocado has come a long way from just game day guacamole (though there’s nothing wrong with that!). From avocado roses and toasts to pestos and puddings, avocados have found their place in entrees, desserts and snacks. Though higher in calories than most fruits (a serving, which is 30 grams or one-fifth of an avocado, comes in at 50 calories) most of those calories come from monounsaturated fats, the “good” fat that’s linked to heart health. A 2016 study published in the Journal of Clinical Lipidology adds to the evidence. 

Researchers compiled results of ten unique studies that looked at how substituting avocados in place of unhealthy fats affected participants’ health. Overall, swapping in avocados led to drops in total cholesterol, LDL (bad) cholesterol and triglycerides—all factors that can lower risk of heart disease and other chronic conditions. In fact, these changes were comparable to the effects of some medications (though we don’t advise changing your regimen without consulting your physician). 

True, the people in these studies were eating a lot of avocados—anywhere from half an avocado to one and a half avocados every day—but they weren’t just eating more avocado. They were swapping out unhealthy fats and using avocado as a replacement. Try these simple swaps to potentially reap the benefits: 

Avocado-based guacamole is sure to have a spot on your football party spread but there are plenty of ways to add avocado to your football-themed feast. Spicy Sweet Potato and Banana Chili in Tortilla Bowls topped with diced avocado is perfect for the occasion. 

BONUS: Here are some other tasty ideas for Nutritious Game Day Eats!

Published January 1, 2017

Get Some Fresh Inspiration

Explore Packaged Salads Find Meal Inspiration from Dole


About Careers Terms of Use Code of Conduct Transparency in Coverage Press Releases Sustainability

Dole Family

Dole Fruit Hawaii Dole Packaged Foods Ocean Cargo Dole Pineapple Farm Tour


DBCP Facts Memorandum of Insurance SMS Magic Privacy Policy Transparency in Supply Chain Management Truckers & Customers Information Portal


Facebook Instagram Pinterest Twitter

Contact Privacy Policy © 2024 All rights reserved.