Avocados are delicious—nobody needs to twist your arm to get you to eat the healthy fat-filled fruit. But if the green orbs only make their way into your grocery basket on special occasions, like when you're mixing up a bowl of game-day guac, think about adding them to your everyday diet.

Why are we so amped up about avocados? Research from the CDC suggests that avocado-eaters are healthier than those who skip the fruit. Specifically, they:

  • More closely adhere to dietary guidelines
  • Have significantly higher intakes of certain nutrients, including 48% more vitamin K, 36% more fiber, 23% more vitamin E, 16% more potassium, and 13% more magnesium
  • Have higher intakes of healthy (monounsaturated and polyunsaturated) fats
  • Have higher “good” cholesterol
  • Weigh about 7.4lbs less and have lower BMIs
  • Have smaller waist circumferences by 4cm
  • Have 50% lower odds of developing metabolic syndrome, a group of risk factors for heart disease, diabetes, and stroke

So, how much avocado gets the job done? The research identified avocado consumers as those who ate, on average, half of a medium avocado daily. If you’re not sure how to enjoy the superfood, try these simple meals and snacks.

  1. Green eggs breakfast sandwich: Smash half of an avocado and stir it in with eggs and serve on whole-wheat toast.
  2. Salsa guac: Mash two avocados with 1 cup of your favorite salsa. Serve on top of pan-seared Ahi tuna.
  3. ALT: Top whole-wheat bread with avocado, lettuce, and tomato, and a light spread of mayo.
  4. Boosted burrito: Spread avocado or guacamole on your tortilla and skip the sour cream.
  5. Creamy wasabi guac: Mash two avocados with 1 cup of plain Greek yogurt and 1 teaspoon (or more, if you can handle it) of wasabi. Serve with sliced veggies or multi-grain chips. Serves two.