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Great mashed into dip or used as as a spread instead of mayo, avocados are a good source of both fiber and heart-healthy omega-3 fats. One cup of pureed avocado has more than 15 grams of fiber — but also 368 calories and nearly 34 grams of fat, according to the USDA, so remember that a little goes a long way. Weisenberger suggests substituting 1 tablespoon of mashed avocado for 1 tablespoon of butter when baking and opting for a slice of avocado in place of cheese on your favorite sandwich.
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