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Fresh Avocado Dip From Blood Pressure Down

This recipe for Avocado Dip is made with all-natural, wholesome ingredients. It’s great served with veggies or used as a spread on toast.

Fresh avocado dip is not only a good source of healthy fats, but it also really easy to make.  The hardest part is selecting the avocadoes.  Let’s take a quick look at how to make this dip that pulls double duty as a creamy avocado spread.

avocado dip on toast

How To Make Avocado Dip

For this whole food, plant-based dip, you need the following ingredients:

  • 2 cups of avocado
  • cilantro
  • lime juice
  • garlic powder
  • cumin
  • salt-free seasoning
  • hot pepper sauce

To make it, you start by mashing the avocado in a bowl with a fork.  You can leave a few chunks if you’d like.

mashed avocado

Next, mix in the cilantro, lime juice, garlic powder, cumin, salt-free seasoning, and hot pepper sauce.

You can slather it on toast for a creamy spin on avocado toast, use it as a sandwich spread, or use it to dip veggies.

Avocado DIp

Fresh Avocado Dip

Recipe by Janet Bond Brill, Ph.D., R.D., LDN, Author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs
4 from 1 vote
Prep Time 5 mins
Total Time 5 mins
Course Appetizers
Cuisine Mexican
Servings 4
Calories 276 kcal


  • 2 cups avocado chopped, from 2 avocados
  • 1/4 cup cilantro fresh, chopped
  • 1 Tbsp lime juice
  • 1/4 tsp garlic powder
  • 1/4 tsp ground cumin
  • 1/2 tsp salt-free seasoning
  • 6 drops hot pepper sauce


  • Mash the avocado in a bowl with a fork until desired consistency.
  • Mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning, and hot pepper sauce.
  • Serve immediately.


Nutrition per ¼ cup serving: Calories: 98 kcal Sodium: 6 mg Potassium: 301 mg Magnesium: 17 mg Calcium: 9 mg Fat: 9 g (EPA 0g, DHA 0g, ALA <1g) Saturated Fat: 1 g Cholesterol: 0 mg Carbohydrate: 5 g Dietary fiber: 4 g Sugars: <1 g Protein: 1 g


Serving: 1/4 recipeCalories: 276kcalCarbohydrates: 15gProtein: 3gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 19gSodium: 200mgFiber: 11gSugar: 1g
Keyword Avocado Dip
Tried this recipe?Mention @SouthernKissed or tag #SouthernKissed!

About Blood Pressure Down:  The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks

According to the CDC, 67 million Americans have hypertension, more commonly known as high blood pressure.  Take a look around you – one out of three people have it.  The bad news is that many are unaware because they are often asymptomatic.  The good news is that for many people it can be controlled without medication.

In her book Blood Pressure Down:  The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks – Without Prescription Drugs, Janet Bond Brill discusses ways that people with hypertension might be able to lower their blood pressure.

The first two chapters explain to the reader anatomy and physiology in an easy to understand way.  Ms. Brill discusses how blood pressure is measured and problems that can arise from uncontrolled hypertension.

The Blood Pressure Down plan is a combination approach of losing a little bit of weight, eating six types of foods, and exercising developed from her extensive research on the best ways to naturally reduce blood pressure.

In brief, her steps are:

  • Lose Five Pounds
  • Cut the Salt
  • Eat Bananas
  • Eat Spinach
  • Eat Yogurt
  • Eat Soy
  • Eat Dark Chocolate
  • Drink Red Wine
  • Take Four Supplements
  • Exercise

What I like is how in-depth she goes into why you should do the above.  While I have good blood pressure (113/79), I know others who do not or who are at risk due to genetics and lifestyle/dietary choices.  

I know that my magnesium intake is low and through this book, I now have some good ideas on how to boost my intake naturally.  Also, after reading this book it makes me keenly aware that although my blood pressure is good, my dietary habits are not and if I don’t take control now, I could very well end up hypertensive.

The appendix includes a Ten-Step Daily Checklist, a sample day illustrating lifestyle strategies in combination, a graph to track one’s blood pressure, BMI (Body Mass Index) formula, Mineral Pocket Charts, heart-healthy recipes, and more.

This book provides a wealth of information about blood pressure and steps that can be taken to possibly lower it without medication.  Remember before starting any exercise/diet program to check with your physician.

I loved this guacamole spread on homemade bread with vine-ripened tomatoes and lettuce.  It was a great meat-free sandwich that tasted awesome.  (Sorry the photo was not better – I had a hard time restraining myself from eating it as long as I did.)

bowl of guacamole

Author Bio
Janet Bond Brill, Ph.D., R.D., LDN, author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks — Without Prescription Drugs, is a nationally recognized expert in cardiovascular disease prevention and the author of Cholesterol Down and Prevent a Second Heart Attack. She has been a nutritionist in private practice for many years.


Do you know what your blood pressure is?

Got avocados? Be sure to check out the recipe for Dominican Avocado Salad. It’s another simple, wholesome recipe using fresh avocados.

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