If you’re trying to stay healthy, a veggie-packed salad may be one of your go-to meals. However, it’s important to remember that a salad is only as healthy as the ingredients you put into it—and unfortunately, some of your favorite toppings, like crunchy croutons and high-calorie dressings, can take a serious toll on your body over time. Luckily, though, there are plenty of great alternatives that can help you keep your overall health on track. In fact, there’s one dressing swap dietitians recommend for a healthy heart: trading creamy options for an avocado oil-based vinaigrette.
To learn more about the health benefits of avocado oil dressing, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She told us that the healthy fats can help lower your cholesterol, reduce inflammation, and more. Learn more—and even find a recommendation for a tasty option sold at Whole Foods—below.
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Avocado oil vinaigrettes
Just because creamy, high-calorie dressings should be avoided for your overall health, that doesn't mean you have to give up dressings altogether. As it turns out, choosing vinaigrettes is one great way to add a ton of flavor to your salad without packing in unhealthy ingredients. In fact, many vinaigrettes are made with heart-healthy oils that can do wonders for your body—including tasty avocado oil.
"Avocado oil dressing can be an excellent choice for heart health due to its high content of healthy monounsaturated fats," Richards says. "These fats can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol, which is essential for maintaining healthy blood lipid levels."
But the heart-healthy benefits of avocado oil don't stop at its cholesterol-lowering properties. Richards points out that this oil is also packed with antioxidants and anti-inflammatory compounds, which can help keep inflammation and oxidative stress at bay. In fact, according to her, some studies suggest that avocado oil "may also help improve blood pressure levels and decrease the risk of metabolic syndrome," which is a cluster of conditions that increase your risk of heart disease and diabetes.
If you're looking to reap the benefits of a delicious avocado oil vinaigrette—whether you're putting it on your salad, using it as a marinade, or trying it in a number of different recipes—you're likely to find a few options at your local grocery store. Fans of Whole Foods, for example, can reach for dressings from Primal Kitchen. This brand offers several varieties, all made with avocado oil.
So, there you have it: a healthy salad doesn't have to be a boring one! Swapping out your ranch of Caesar dressing for a light vinaigrette is one great change you can make to be one step closer to your healthiest self. "Overall, including avocado oil dressing in a heart-healthy diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats can be an excellent way to promote cardiovascular health and reduce the risk of heart disease," Richards concludes.
