Avocados have earned their reputation as a “superfood” — packed with heart-healthy fats, fiber, potassium, and antioxidants that boost brain function and promote radiant skin.

But even nutrient-rich foods can lose their benefits if consumed the wrong way. The way you prepare and eat avocados can make all the difference between helping your health and unintentionally harming it. Here are three common mistakes to watch out for.

1. Eating Too Much at Once

Though avocados contain good fats, overindulging can backfire. A single medium avocado provides about 240 calories and 22 grams of fat. Eating one or two per day can quickly push your calorie intake over the limit, especially for those trying to manage weight.

Nutrition experts recommend sticking to half an avocado per serving to keep things balanced. Overeating can also cause bloating or mild digestive issues because of the fruit’s high fiber content.

2. Pairing Avocado With the Wrong Foods

Many people enjoy avocado with white bread, bacon, or heavy mayo, assuming they’re making a nutritious meal. In reality, combining avocado with refined carbs or processed fats negates many of its heart-healthy benefits.

When mixed with these foods, the monounsaturated fats in avocado can’t work as effectively to support cardiovascular health. Instead, pair it with whole-grain toast, eggs, or fresh vegetables. These combinations help your body absorb essential fat-soluble vitamins (A, D, E, and K) while keeping your meal light and nourishing.

3. Cooking or Heating Avocado Improperly

Avocados don’t handle heat well. Using them in stir-fries or baking them in the oven can destroy valuable nutrients. The healthy fats—especially oleic acid—break down under high temperatures, potentially forming harmful compounds.

Heat also alters the flavor and texture, leaving the avocado bitter and rubbery. To enjoy it warm, add avocado after cooking, such as topping grilled chicken or stirring it into warm quinoa. This preserves both its creamy texture and nutritional value.

Final Thoughts

Avocados truly live up to their “superfood” label, but enjoying them the right way is essential. Eat them in moderation, pair them with wholesome foods, and avoid cooking them at high heat.

With these simple habits, you can make the most of avocados’ benefits—supporting your heart, improving your skin, and giving your body the nourishment it deserves.