Holy Guacamole! While commonly found with the vegetables in the produce section at the market, avocados are a cholesterol-free, sodium-free, low-saturated fat fruit. With 5 grams of fat per serving, it is the ‘good” monosaturated fat believed to protect against heart disease and certain kinds of cancer. For the number of
calories per serving, avocados are considered a “nutrient-dense” food. They represent an excellent source of potassium, folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6. New research from UCLA Center for Human Nutrition indicates that the avocado also contains phyto-chemicals that may help fight chronic illnesses, such as heart disease and cancer. Phytosterol, a cholesterol lowering component found in avocados, and glutathione have been shown to help prevent certain types of cancers and heart disease in humans. A survey conducted by the National Cancer Institute in 1992 demonstrated that ounce per ounce, the glutathione content of avocados is three times that of bananas, apples, cantaloupes, grapes, plums or cherries.
Use avocados as a substitute for sour cream, mayonnaise, cheese or cream cheese on sandwiches or in salads. They do not contain the saturated fat, cholesterol or sodium of those items and are better for you. | 
