Embracing Healthy Fats

Healthy fats, like those found in avocado, olive oil, and nuts, offer powerful benefits that support your heart, brain, and overall well-being.

Avocados are rich in monounsaturated fats, which help lower “bad” LDL cholesterol while raising “good” HDL cholesterol. They’re also packed with fiber and potassium, which can help manage blood pressure.

Olive oil, especially extra virgin, is a staple of the heart-healthy Mediterranean diet. It’s full of antioxidants and anti-inflammatory compounds that may reduce the risk of heart disease and support brain health.

Nuts like almonds, walnuts, and cashews are nutrient-dense and full of heart-friendly fats, fiber, and protein. Just a small handful can keep you full longer, help control blood sugar, and curb cravings.

Including healthy fats in your meals—like drizzling olive oil on veggies, adding avocado to salads, or snacking on a few nuts—can make your meals more satisfying and nourishing. Be mindful of your portion sizes and enjoy!

Chopped Chicken Salad with Avocado Dressing

Prep: 10 minutes

Makes: 2 Servings

Ingredients:

Avocado Dressing:

• 1/2 large or 1 small ripe avocado
• 1 garlic clove , minced
• 2 tbsp diced red onion
• 1/4 cup cilantro , stems and leaves, not packed in
• 1/2 tbsp olive oil (optional)
• 1 tbsp plain low fat Greek yogurt
• 3 tbsp lime juice
• 3 – 5 tbsp low fat milk
• 1/4 tsp garlic powder
• 1/2 tsp salt
• Black pepper

For the Salad:

• 8-ounces cooked chicken breast, chopped
• ½ cup diced red onion
• ½ cup diced cucumber
• 1 cup halved grape tomatoes
• 5 cups chopped romaine lettuce
• ½ cup corn (frozen, cooked fresh or canned)

Directions:

1. Avocado dressing: Place all ingredients in a food processor and process until smooth.
2. Divide chicken and remaining salad ingredients between two bowls.
3. Pour avocado dressing over chicken salad and enjoy.