Avera Medical Minute: Add More Avocados To Your Diet - KSFY News - Sioux Falls, SD News, Weather, Sports

Avera Medical Minute: Add More Avocados To Your Diet

Avera Heart Hospital Registered Dietician Nikki Ver Steeg makes her chunky avocado dip. Avera Heart Hospital Registered Dietician Nikki Ver Steeg makes her chunky avocado dip.

A new study recently published out of Oxford says if we boost our fruits and vegetables from 5 a day to 8 a day, we will be less likely to die from heart disease. Nancy Naeve Brown talked to a registered dietician at the Avera Heart Hospital about getting another helping in our diet by adding avocados.

Avera Heart Hospital Dietician Nikki Ver Steeg has come up with a delicious dip that rivals guacamole, is low in fat and calories and is extremely good for us thanks to the main green ingredient.

Nikki says, "Avocados are a heart healthy super food packed full of antioxidants and nutrients such as potassium. It has a lot of different vitamins and minerals and a great source of heart healthy monounsaturated fat. Some people shy away from avocados because of the fat, but really that monounsaturated fat is great for helping to lower the LDL cholesterol and increase good HDL cholesterol."

Nikki suggests adding slices of avocado to your salads or sandwich or if you are going to dive in to making her dip she has a helpful suggestion.

Nikki says, "I always look for avocados that aren't really ripe because you want it to be more firm and cut into little pieces. Then just put feta cheese, tomatoes, Italian dressing and a multigrain chip.  Multigrain chips have more fiber."

For those of you who try to eat an apple a day to keep the doctor away, you might want to think about an avocado instead.

Nikki says, "Avocados are a fruit which is interesting to people. It allows you by eating one ounce of avocado, it gives you one serving of fruit. What a great way to be able to do that. It's the only fruit that has all those awesome nutrients and the potential of protein and fiber and monounsaturated fats."

Nikki's avocado dip is hearty, heart healthy and if you couldn't tell (we were pigging out on it) wildly popular.

2 Firm Avocados
3 Roma Tomatoes
Feta Cheese
Light Italian Dressing
Onions & Peppers--if you want

Pit and slice avocados, dice tomatoes, put in 1/2 container of feta cheese and add dressing for taste. You can squeeze fresh lemon juice on it to keep it from turning brown. Dig in with Tostitos multigrain chips!


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