Do you butter your toast, melt cheese on every burger, or slather subs with  creamy dressings or  sauces.  These bread spreads  are loaded with saturated fat, the kind that raises cholesterol.  And many commericial dressings and jarred sauces contain plenty of high fructose corn syrup and partially hydrogenated oils (translation trans fats).

Swap out these artery cloggers, and swap in some healthier spreads.     

Mediteranean Accoutrements

Marinated artichokes, sundried tomatoes (jarred in olive oil), and  roasted red peppers make flavorful additions to any wrap, panini, pita, or sub.   And sprinkle on heart healthy plant fats like chopped olives  & toasted pine nuts instead of cheese. 

Hummus & Bean Spreads

Hummus is made from  chickpeas and ground sesame seeds (tahini), but you can make a hummus-like spread with any bean or nut butter.  Try  rosemary-white bean, spicy black bean, or or cumin-scented lima bean spreads.  Use bean spreads on any sandwich in place of mayo, and you’ll up your protein, fiber, and potassium intake for the day.

Salsas or Fresh Pico De Gallo

The flavors of a piquant salsa like tomato, onion, lime juice, and peppers,  go great with grilled chicken.  Boost your lycopene (an anitoxidant found in tomatoes) intake by using pico de gallo in place of sour cream in chicken tacos, wraps, and fajitas.

What are some of your healthy bread spreads?

Saturated fats, the kind found in animal products, clog blood vessels, raise cholesterol, and contribute to heart disease.  Think butter, ice cream, whole milk, cheese, various cuts of beef and pork, poultry skin, baked goods, etc.  Swapping in heart healthy plant fats for some of the animal fats in your diet can decrease your risk of future heart attacks and strokes.  Plant fats include olive and vegetable oils, nuts, seeds, olives, and the brilliant avocado.

Although there are dozens of avocado varieties, California-grown Haas avocados are among the most popular and readily available in the US. Loaded with fiber, an array of vitamins and minerals, and heart-healthy fats, this fancy fruit should star in more dishes than guacamole. Check out this chart to compare avocado with other common dips and spreads, and you’ll see that ounce-for-ounce, avocados are lower in calories, saturated fat, cholesterol, and sodium than butter, cheese, or mayo.  But keep in mind that although they are uber-healthy, avocados remain a concentrated fat source, and the calories can add up quickly if you’re not paying attention to portions.  So, stick to a 1-2 oz serving per day; the equivalent of 1/5 -1/4 of a medium avocado.

Aside from spreads and dips, avocados are delicious sliced and drizzled with lime-scented olive oil , tossed into salads, corn salsas, or black beans, paired with fish, or as a garnish to omelets and scrambled eggs. The possibilities are endless, but here are a few easy tips to get you started:

Breakfast Spreads Rather than butter or cream cheese, spread 1/5 of a ripe avocado on whole grain toast or an English muffin for an easy, heart-healthy breakfast.

Sandwich Toppers Swap the cheese out for a few slices of avocado on a roast turkey wrap or sandwich. Add squirts of honey and Dijon mustard, for a surprising flavor boost.  Use mashed avocado instead of mayo in tuna or chicken salad; mix with 1/4 cup pomegranate seeds, freshly chopped cilantro, and a dusting of chili powder.

Snack On It Avocado is great on crackers with a few cucumber or red pepper slices or stuffed into mini pita pockets with a few chickpeas. Or try it cubed with fresh mango, strawberry slices, and a squeeze of lime juice as a refreshing mid-day snack.

Check out the California Avocado Commission to find hundreds of recipes, from creative takes on guacamole to avocado daiquiris, plus tips for selecting and storing this mighty fruit.