Include delicious, heart-healthy avocados in everyday healthy eating plans to help increase fruit and vegetable intake and provide a whole food source of naturally good fats, fiber and other important nutrients. The following 2000 calorie, moderate fat, 5-day meal plan demonstrates how to incorporate one avocado per day to align with findings from published research1,2.

1. Li Wang, Ling Tao, Lei Hao, Todd H Stanley, Kuan-Hsun Huang, Joshua D Lambert, Penny M Kris-Etherton. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. The Journal of Nutrition, Volume 150, Issue 2, February 2020, Pages 276–284

2. Wang L, Bordi P, Fleming J, Hill A, Kris-Etherton P. The Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults – A Randomized, Controlled Trial. J Am Heart Assoc. 2015 Jan 7; 4(1).

5-DAY MEAL PLAN with ONE AVOCADO PER DAY

Follow @LoveOneToday

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

• 1 egg • 1/2 avocado• 1 toasted English muffin• 1/2 grapefruit

Heart Healthy Avocado Banana Overnight Oats

Recipe at loveonetoday.com

Breakfast on the go! • High Protein Bar• 1 cup nonfat milk

Toasted Waffle with Almond Butter and Fruit • 1 frozen waffle, toasted• 1 Tbsp. almond butter• 1 banana• 1 cup nonfat milk

Potassium Power Smoothie Recipe at loveonetoday.com

• 1 slice whole grain toast• 1 tsp. butter

• 1/2 oz. dry roasted almonds• 1/2 cup carrot sticks

• Carrot sticks• 1 string cheese

• 1 toasted English muffin• 1/3 avocado, mashed

• 1 tangerine

• 6 whole grain crackers• 1 Tbsp. peanut butter

• 4 oz. Greek yogurt with fruit

• 1 oz. mixed nuts• 1 nectarine

• 1 apple• 1 oz. pistachios

• 1 oz. tortilla chips• 1/3 cup guacamole

• 1 granola bar• 1 apple

Bre

akfa

stA

M S

nack

Lu

nch

PM

Sn

ack

Din

ne

r

• 1 oz tortilla chips with salsa• 1/2 cup pineapple chunks in juice• 1 cup nonfat milk

• 4 oz. baked chicken breast• 2 Tbsp. prepared pesto• 1 Tbsp. feta cheese

• 1 cup roasted red potatoes• 3/4 cup broccoli, steamed

Pesto Chicken, String beans with Feta, Roasted Potatoes and Broccoli

Avocado Citrus Salmon Recipe at loveonetoday.com

Vegetarian Burrito with Avocado Recipe at loveonetoday.com

Shrimp Avocado Veggie SkewersRecipe at loveonetoday.com

Avocado Stuffed Chicken Breast RollRecipe at loveonetoday.com

• 1 cup asparagus• 1 cup brown rice

• 2 tsp. olive oil• 1 cup nonfat milk

• 1 small sweet potato• 1/2 cup snap green beans

• 1 whole grain dinner roll • 1 cup nonfat milk

• 6 oz. brussel sprouts• 1/2 cup brown rice

• 1 whole grain dinner roll• 2 tsp. olive oil• 1 cup nonfat milk

Enjoy with: Enjoy with: Enjoy with:

• 1 cup nonfat milkEnjoy with:

Enjoy with:

• 3 cups romaine lettuce• 1/2 avocado• 1/4 cup tomato

• 1/2 oz. chopped pistachios with 1 Tbsp vinaigrette dressing

• 1 cup grapes • 1 cup sliced mango • 5 whole grain crackers • 1 cup grapes • 1 cup nonfat milk

• 4 oz. turkey burger patty• Mustard and ketchup (optional)• 1 whole grain hamburger bun

• 1/4 avocado, sliced• Lettuce and tomato slices• 1/2 cup coleslaw• 3 oz. baked sweet potato fries

• 3 oz. rotisserie chicken, shredded • 1/2 avocado, cubed

• 2 small flour tortillas• Salsa, lettuce, tomato, onion, cilantro

Pizza, Salad and Fruit • 1/3 of margherita pizza Romaine Lettuce Salad:

Enjoy with: Enjoy with: Enjoy with: Enjoy with:

Turkey Burger with Coleslaw and Sweet Potato Fries

Chicken Tacos

• 3 cups romaine lettuce• 3 oz. rotisserie chicken• 1/2 cup tomato, diced

• 1/3 avocado• 1 medium carrot, sliced• 2 Tbsp. olive oil vinaigrette

• 2 slices whole wheat bread• 2 oz. deli turkey• Mustard (optional)• Avocado, sliced

• Cucumber and bell pepper slices• 2 Tbsp. of commercial veggie dip

Tossed Salad with Rotisserie Chicken and Avocado

Turkey Sandwich with Fruit and Veggies/Dip

AVOCADOS CONTAIN GOOD MONOUNSATURATED FATS

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. One third of a medium avocado contains 5 grams of good monounsaturated fat.

AVOCADOS ARE A GOOD SOURCE OF FIBER

Avocados are a great fresh fruit option to help boost fiber intake. 30% of the fiber in an avocado is soluble fiber which helps prevent your digestive tract from absorbing cholesterol and reduces the risk of heart disease.

AVOCADOS CONTAIN PHYTOSTEROLS

Phytosterols are naturally occurring substances found in avocados and other plant foods that help to block the absorption of cholesterol in the body when consumed twice daily as part of a diet that is low in saturated fat and cholesterol. One-third of a medium avocado contains 38 milligrams of beta-sitosterol.

Include delicious, heart-healthy avocados in everyday healthy eating plans to help increase fruit and vegetable intake and provide a whole food source of naturally good fats, fiber and other important nutrients. All fresh fruits and vegetables, including fresh Hass avocados, are heart healthy.

AVOCADOS, CHOLESTEROL, and YOU

Spread avocado on your toast or bagel instead of butter, margarine or regular cream cheese

Replace one-half the oil or butter in your baked good recipe with equal amount of pureed avocado

Use avocado spread as a condiment on your sandwich

Bake an egg inside an avocado half and ditch the toast

Whip up some creamy, homemade avocado ice cream

Replace regular sour cream dips with guacamole

Add avocado chunks to chili, tacos, soups and burritos instead of regular fat cheese

Grill up some avocados as a side dish

Use a homemade, creamy avocado dressing on your salad

Looking for a lower-carb power lunch? Top half of an avocado with tuna or chicken salad

Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty

recipes – from spreads to salads to baked goods – all of which can fit into a sensible eating plan.

How can you eat more heart-healthy avocado? It’s simple! Just trade one food for a serving of avocado.

For more recipes, visit www.LoveOneToday.com. Follow @LoveOneToday

AVOCADO BAGEL SPREAD

• 1 ripe, fresh avocado, halved, pitted and peeled

• 1 oz. Feta cheese

• 1/4 tsp. onion powder

• 1 1/2 Tbsp. chives or cilantro, chopped

• 1/8 tsp. ground black pepper

• Dash of cayenne pepper

• Sea salt (to taste)

• Red pepper flakes (to taste)

• 1 Tbsp. fresh squeezed Lemon juice

Alternative Seasoning Options:

• 1/4 tsp. Lemon pepper (in place of onion powder)

• 1 3/4 cups Flour, sifted

• 1/2 cup unsweetened cocoa powder, sifted

• 1 1/2 tsp. baking powder

• 2 very ripe, fresh avocados, halved, peeled, pitted and mashed

• 1 1/2 tsp. ground cinnamon

• 1/2 tsp. salt

• 1/8 tsp. ground cayenne pepper

• 1/4 cup canola oil

• 1 cup sugar

• 1 cup low-fat milk or plain soymilk

• 2 eggs

• 1 1/2 tsp. vanilla

• 1/2 cup mini chocolate baking morsels

INSTRUCTIONS:

INSTRUCTIONS:

INGREDIENTS

INGREDIENTS

- 80 calories

- 8g fat

- 1.5g saturated fat

- 3.5g monounsaturated fat

- 105mg sodium

- 4g carbohydrate

- 3g fiber

- 2g protein

- 100 calories

- 4 g fat

- 1 g saturated fat

- 2 g MUFA, 60 mg sodium

- 14 g carbohydrate

- 1 g fiber

- 2 g protein

NUTRITION FACTS PER SERVING:

NUTRITION INFORMATION PER MUFFIN:

1. Combine avocado with goat cheese and mix until well blended.

2. Add remaining seasonings and mix well.

3. Adjust sea salt and red pepper flakes to taste.

4. Garnish with fresh lime slices and a sprig of cilantro.

1. Preheat oven to 350° F. Line 36-count mini muffin tin with muffin cups.

2. Combine flour, cocoa, baking powder, cinnamon, salt and cayenne pepper.

3. With an electric mixer, beat mashed avocado, sugar and canola oil until smooth. Add milk, eggs and vanilla. Stirring to combine. Add dry ingredients, mixing on low until combined. Stir mini chocolate morsels.

4. Divide batter among 36 mini muffin cups. Bake until center resists light pressure, 10 to 12 minutes. Cool on a wire rack.

MEXICAN “HOT CHOCOLATE” SPICED AVOCADO MINI MUFFIN BITES

A growing body of scientific evidence demonstrates that avocados can be part of a heart-healthy eating plan.

Nutrient-dense avocados contribute

monounsaturated fats, antioxidants, fiber

and phytosterols. In fact, did you know that

30% of the fiber in an avocado is soluble fiber

which helps prevent your digestive tract from

absorbing cholesterol and reduces the risk of

heart disease?

Two published studies investigated the benefit

of eating one avocado (136g) per day in

comparison to a low-fat diet and a moderate fat

diet with similar fatty acid content. One in the

Journal of Nutrition and second study* in the

Journal of the American Heart Association.

In the Journal of Nutrition study*, a randomized,

crossover, controlled-feeding trial was

conducted with 45 overweight and obese adults.

Three cholesterol-lowering diets were provided

5 weeks each in random sequences; a lower-fat

diet and 2 moderate-fat diets. The results

when compared to the baseline, showed

the avocado diet decreased oxidized

AVOCADOS & HEART HEALTH

LDL cholesterol and increased plasma lutein

concentrations.1

In the Journal of the American Heart Association

study*, the randomized, crossover, controlled-

feeding trial on 45 overweight and obese men

and women studied how including one avocado

in a moderate fat diet would affect cholesterol

levels. The avocado diet reduced total

cholesterol and LDL-cholesterol greater than the

diets without avocado2.

Can eating one avocado per day improve risk factors for heart disease?

Researchers concluded that inclusion of food sources rich in

monounsaturated fats and dietary bioactives, confers greater

cardiovascular health benefits compared to a moderate fat diet.

Low Fat Moderate Fatincludes

heart-healthy grainsincludes

heart-healthy oilssource of fats

in place of grains and oils

Avocado

*-10%

-5%

5%

0%

REDUCTION IN OXIDIZED LDL LEVELS FROM BASELINE

1. Wang, L., et al. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of

Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. Journal of Nutrition, 2020.

2. Wang L., et al. The Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses

in Overweight and Obese Adults – A Randomized, Controlled Trial. Journal of American Heart Association, 2015.

* The studies were supported by the Hass Avocado Board and have their

limitations. Additional longer-term research is needed to understand whether

eating a serving of avocado (50 g) in a larger, U.S. representative population

would provide the same benefits.

Follow @LoveOneTodayLoveOneToday.com/research

With these simple daily swaps, you can provide:

- 97 less calories

- 12 grams less fat

- 6 grams less saturated fat

- 8 grams more monounsaturated fat

- 10 grams more fiber

- 178 mg less sodium

- 404 mcg more lutein

- and 100 mg more phytosterols.

1 ounce of regular cream cheese with

1 tablespoon mayonnaise with

2 Tbsp. oil-based salad dressing with

1/3 of a medium avocado on a bagel

1/3 of a medium avocado

1/3 of a medium avocado on a salad

WHAT YOUR PATIENTS EAT CAN BE JUST AS IMPORTANT AS WHAT THEY DON’T EAT.

As shown in the research1,2, consuming one avocado per day may be a delicious and easy way to

facilitate heart-healthy diet changes. Making small dietary changes to include more fiber, phytosterols,

and replacing saturated fat with unsaturated fat may help your patients lower their LDL cholesterol.

FOR EXAMPLE, REPLACE:

1. Wang, L., et al. A Moderate-Fat Diet with One Avocado per Day Increases Plasma Antioxidants and Decreases the Oxidation of

Small, Dense LDL in Adults with Overweight and Obesity: A Randomized Controlled Trial. Journal of Nutrition, 2020.

2. Wang L., et al. The Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses

in Overweight and Obese Adults – A Randomized, Controlled Trial. Journal of American Heart Association, 2015.

Note: Food items calculated using the Recommended Amount Customarily Consumed (RACC) and USDA Food Data Central, SR Legacy

accessed on February 2020. 1 oz cheese, cream; 1 Tbsp. salad dressing, mayonnaise, regular; 2 Tbsp. Salad dressing, home recipe, vinegar

and oil

Follow @LoveOneTodayLoveOneToday.com/research