Avocados: Loaded with nutrients that fight disease

Don't skip the guacamole. Its main ingredient is avocados, which are rich in magnesium. The more magnesium in your diet, the less likely you are to develop type 2 diabetes and heart disease, say Harvard University researchers.

(Other magnesium-rich foods include leafy greens, nuts, whole grains, some fruits, and shellfish.)

Magnesium isn't the only benefit.

Avocados are also full of monoun-saturated fats, particularly one called oleic acid. It helps to raise "good" cholesterol levels in the body and lower "bad" cholesterol.

Each avocado contains a lot of potassium. Doctors at the University of Mississippi Medical Center say people who eat diets high in potassium have a lower risk of high blood pressure.

Avocados are rich in folate. Half an avocado contains 14 percent of the recommended daily value. Folate keeps nerves functioning properly, fights birth defects, and reduces the risk of heart disease.

The idea for healthful living is not to rush out and buy avocados by the dozen. It is to include this healthful food in your diet whenever you want it.

If you have never worked with an avocado, here's how to get started: If they are not soft to the touch, let them stand on the counter a day or two to ripen. To open one, cut it lengthwise all around the pit. Twist the halves in opposite directions to separate them, and remove the pit with a spoon.

Guacamole

Cut 2 avocados in half. Remove the pits and scoop the flesh into a bowl. Squeeze the juice of 1 lemon into it.

Add 2 tablespoons olive oil, 1 small finely chopped onion, 1 crushed garlic clove, 1/2 pound tomatoes (skinned, seeded, and finely chopped), 1/2 teaspoon salt, and a dash of Tobasco. Mash.

Top with freshly chopped parsley and use as a dip for low-fat, baked corn chips.