They boost satiety¹

增加饱腹感

Eating good fats helps to slow stomach emptying, which keeps you fuller longer and delays the return of hunger. Avocados, which provide about 22 grams of fat each (mostly as heart healthy monounsaturated fatty acids, or MUFAs), certainly fit the bill. In one recent study, volunteers rated feelings of satisfaction and appetite after dining on meals with or without avocado. The addition of half of an avocado to meals resulted in a significant boost in self-reported satiety and a reduced desire to eat for up to five hours. This is one of the reasons I often reach for guacamole as my salad dressing².

摄入优质脂肪有助于减缓胃排空的速度，所以饱腹感会更持久、延迟饥饿感的到来。每颗牛油果大约能提供22克脂肪（大多是有益心脏健康的单不饱和脂肪酸），完全符合要求。在最新的一项研究中，志愿者食用含/不含牛油果的餐食后，被要求评估他们的饱腹感和食欲。加了半个牛油果的餐食极大的增加了这些志愿者的饱腹感、降低了他们的进食欲望（长达5小时）。所以，我总是在沙拉中加牛油果酱。

They're waist whittlers

瘦腰

According to a recent survey, Americans are still fat-phobic, probably due to the notion that eating fat makes you fat. But the truth is eating the right types of fat is actually a savvy³ weight-loss strategy. In addition to upping satiety, plant-based fats like avocado provide antioxidants and fight inflammation, which have both been linked to weight management. That may be why recent research revealed that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.

最近的一项调查显示，美国人仍然担心脂肪摄入，可能是因为脂肪会让人变胖吧。但事实是，摄入正确的脂肪却是一种十分睿智的减肥策略。除了增加饱腹感之外，植物性脂肪，比如牛油果，能提供抗氧化剂、消除炎症，两者都与体重管理相关。所以，最近的研究表明：即使摄入正常量的卡路里，经常吃牛油果的人也会体重更轻、腰更细。

They protect your ticker

保护心脏健康

The MUFAs in avocados have been shown to slash⁴ "bad" LDL cholesterol⁵, and up "good" HDL levels-a double whammy effect that helps to lower the risk of heart disease, the #1 killer of both men and women. A recent UCLA study also uncovered some remarkable⁶ heart protective effects of avocado consumption: Compared to eating a burger without avocado, the addition of half of a avocado curbed⁷ the production of compounds that contribute to inflammation, improved blood flow, and didn't increase triglycerides (blood fats) beyond the amounts raised by the burger alone.

牛油果中的单不饱和脂肪酸已被证明能降低坏的低密度脂蛋白胆固醇水平，提升有益高密度脂蛋白胆固醇水平--一石二鸟，有助于降低患心脏病的风险。心脏病是人类的头号杀手。加州大学洛杉矶分校最近的一项研究还发现摄入牛油果与一些显著的心脏保护作用相关：与没有牛油果的汉堡相比，加入半个牛油果能抑制某些导致炎症的化合物的分泌、促进血液流通，且增加的甘油三酯水平（血脂）还是汉堡本身所引起的。

Avocados are also a source of potassium, a nutrient⁸ that helps reduce blood pressure by acting⁹ as a natural diuretic to sweep excess sodium¹⁰ and fluid out of the body, which relieves pressure on the heart and arteries¹¹ (bonus: that also means avocado is a natural de-bloater!).

牛油果还是钾元素的来源，钾元素通过充当天然利尿剂将多余的钠和液体排出体外，从而降低血压，减轻心脏和动脉的压力（额外福利：这也意味着--牛油果是天然的消肿剂）。