Nutritional Benefits of Avocados - as part of the expert series by GeoBeats. The health benefits of avocados is that they are a great source of what we call mono-unsaturated fatty acids, and also folic acid. This has been linked to helping people who have heart disease. So actually the mono-unsaturated fats will help to lower your blood cholesterol levels. When you look at the amount of avocados that you need per day, it also depends on what your goals are. Mono-unsaturated fats still are fats, so they will have calories. So I typically will tell my clients that if you can keep your intake, whether you are trying to lose weight or maintain weight, to half an avocado per day, then you are going to be getting the mono-unsaturated fats that you need, and keep your calories down where you need to as well. Mono-unsaturated fats are an unsaturated fat, as compared to a saturated fat. A saturated fat is a type of fat which is linked to clogging your arteries and causing high cholesterol levels and ultimately heart disease. So you are wanting the opposite effect when you are eating your fats, and that would be your unsaturated fats.