Boost omega-9 with olive oil and avocado for heart health

Avocado is often called "forest butter" for its high fat content — and most of that fat comes from omega-9 (oleic acid), a compound known to support cardiovascular health. Omega-9 helps regulate blood cholesterol levels, earning it the nickname "vascular cleanser."

Avocados are also celebrated as a superfood for their broad nutritional profile, containing 11 types of vitamins and 14 types of minerals.

Olive oil ranks among the highest sources of omega-9 of any cooking oil. Combining it with avocado makes for an effective way to boost omega-9 intake.

The pairing also enhances the absorption of carotenoids, which are abundant in avocados. As fat-soluble nutrients, carotenoids are best absorbed when consumed alongside fat.

The California Avocado Commission recommends a recipe for grilled California avocado with ponzu sauce. The dish calls for brushing avocado halves with olive oil before grilling.

The ponzu sauce is made with kombu, katsuobushi, lemon juice and other ingredients, striking a balance between savory umami and bright acidity.

The recipe contains no animal-derived ingredients, making it suitable for vegans. The preparation is also straightforward enough for anyone to make at home, and it works well as a salad substitute.

For a quicker version, four tablespoons of store-bought ponzu sauce can be used in place of the homemade sauce.

2 California avocados, 1 tablespoon extra-virgin olive oil, 4 tablespoons ponzu sauce, a small amount of fresh wasabi or horseradish, salt and pepper to taste

Ponzu sauce (about ⅓ cup): 1 small piece of kombu, ¼ cup katsuobushi, 2 tablespoons plus 1 teaspoon soy sauce

2 tablespoons lemon juice, 1 tablespoon mirin, ⅓ teaspoon sugar, ⅓ teaspoon rice vinegar

1. Combine all ponzu sauce ingredients in a bowl, mix well, and refrigerate for one to two days to allow the flavors to develop. Strain through a sieve, pressing the kombu and katsuobushi to extract as much liquid as possible. Keep the finished sauce refrigerated until ready to use.

2. Preheat a grill pan over medium-high heat.

3. Halve the California avocados lengthwise and remove the pits and skin. Brush all sides with olive oil and season with salt and pepper.

4. Place the avocado halves cut-side down on the grill pan and cook for 30 seconds to one minute. Rotate 90 degrees and grill for another 30 seconds to one minute to create crosshatch marks.

5. Carefully flip the avocados and grill for about 30 more seconds to warm the other side.

6. Arrange the avocados on a plate and spoon one tablespoon of ponzu sauce into the cavity of each half. Serve with fresh wasabi or horseradish.

Source: California Avocado Commission