Half a medium avocado, which is typically around 100 grams (g), contains approximately 14.7 g of fat and 160 calories (kcal). It is high in a monounsaturated fatty acid called oleic acid, which is believed to provide several health benefits.
Oleic acid has anti-inflammatory properties and may play a role in cancer prevention.
Avocados are also high in fiber, with half a medium avocado providing 6.7 g of the recommended 22–28 g for females and 28–34 g for males per day. Avocados also contain a substance called lutein, which may be necessary for eye health and are a rich source of potassium.
Flaxseed provide omega-3 fatty acids and a healthful dose of fiber simultaneously. Flaxseed contain 27.3 g of dietary fiber and 42.2 g of fat per 100 g. The majority of these fats are unsaturated. A single tablespoon (tbsp) of ground flaxseed contains 1.91 g of fiber and 2.95 g of fat.
The fiber content can increase the feeling of fullness and may reduce cholesterol. Flaxseed are also rich in lignans, a plant compound with antioxidant effects.
Research suggests that flaxseed can help lower cholesterol, prevent high blood pressure, and regulate heart rhythm.