Trying to eat a heart-healthy diet can be tricky at times. Decades ago, people thought they needed to avoid all fat in their diets, but we now know through research and nutrition science that there is a big difference between healthy fats (those found in olive and canola oil, avocados, nuts, etc.) and saturated fats (lard, whole-fat dairy, fat found in meats, etc.) These healthy fats have monounsaturated fat which can help lower cholesterol levels and your risk of heart disease and stroke. They also contain nutrients that may help fight other diseases and chronic conditions.
This Heart Smart® guacamole recipe is a great way to incorporate healthy fat from avocados (which also provide fiber and 20 different vitamins and minerals such as potassium, copper, magnesium and vitamins B, C, E and K) into your diet. Eating it with fresh vegetables instead of baked tortilla chips makes for an even more nutritious snack.
Heart Smart® Guacamole
YIELD: 12 servings
Ingredients:
2 1/4 cups diced avocado (2 avocados)
1/3 cup reduced fat sour cream
1 tablespoon lime juice
1/3 cup salsa
3 tablespoons finely diced red onion
1 tablespoon finely diced jalapeno pepper
1 garlic clove, minced
6 ounces baked tortilla chips
Directions:
In a medium size bowl, mash avocados and sour cream until fairly smooth. Stir in the lime juice, salsa, onion, jalapeno pepper and garlic. Cover and refrigerate 1 to 2 hours before serving. Serve with baked tortilla chips. One serving consists of 2 1/2 tablespoons guacamole and a 1/2 ounce of baked tortilla chips.
NUTRITIONAL INFORMATION PER SERVING: 113 Calories; 5 gm Fat; 1 gm Saturated Fat; 0 gm Trans Fat; 3 mg Cholesterol; 2 gm Protein; 139 mg Sodium; 16 gm Carbohydrates; 3 gm Fiber; 40 mg Calcium
Heart Smart® is a registered trademark of the Edith and Benson Ford Heart & Vascular Institute at Henry Ford Hospital.
