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Health experts say you can keep eating that avocado toast. According to studies, eating avocados two or more times each week will lower your risk of coronary heart disease by 21%. Using avocado instead of butter, cheese, processed meats or other foods higher in saturated fat, was also associated with a lower risk of cardiovascular disease events, including heart disease, heart attack and arrhythmia. A serving of the fruit is about half an avocado or ½ cup. Researchers did not find a significant association between the amount of avocados eaten and stroke risk. Be mindful of avocados, which are known to be filling, if you are using them as an ingredient to help with weight control. For instance, if you are eating guacamole and tortilla chips you need to consider your portion of avocado and your portion of chips. While avocados were found to be a healthier substitute for margarine, butter and other foods with more saturated fat, they were not found to provide an associated health benefit when subbing in for olive oil, nuts or other plant oils.