Some fat is needed for good health. The fat in Hass avocados is two-thirds monounsaturated, making them an excellent source of "good" fat -- the kind that actually lowers LDL-cholesterol and promotes heart health when substituted for "bad" saturated fat, such as butter or mayonnaise, which has the opposite effect.

By making your sandwiches with avocado spread -- rich in nutrients -- you can eliminate empty-calorie mayonnaise but keep all the creamy smoothness.

To make a healthful bread spread for your sandwiches, mash a ripe avocado with a fork. Add salt to taste and stir in a little fresh lime juice. To spice it up, add some chili powder, adobo, horseradish, ground cumin, fresh or dried oregano, or lime zest to taste.