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Guacamole lovers, rejoice! People who eat a daily dose of avocado are typically healthier than those who don’t, according to a new survey conducted by the Centers for Disease Control and Prevention.

Researchers asked 17,567 adults to record everything they ate in a 24-hour period, then analyzed their diets and health. The 347 people who ate an average of half a medium-sized avocado reported more balanced diets containing more fiber, good-for-you fats, vitamins, and minerals. What’s more, they also weighed less and had lower BMIs, smaller waists, and healthier cholesterol levels than those who didn’t eat avocados. And the good news just keeps on coming: Avocado-eaters were also 50 less likely to suffer from metabolic syndrome, a collection of health measures that predict your risk of heart disease, stroke, and type-2 diabetes.

It makes sense that avocado eaters would get more of the good stuff found in the fruit, like monounsaturated fat, vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C, and vitamin B6—but that doesn’t tell the whole story.

“Avocado-consumers appear to be more health conscious than non-consumers,” says study author Victor Fulgoni, III, PhD, senior vice president of the food company consultancy Nutrition Impact. They tend to eat more fruits, veggies, and healthier fats—in addition to avocados—which leads to better health overall, Fulgoni says.

While loading up on avocados won’t work wonders on its own, a daily serving can give your diet a nutrition (and flavor) boost—all for just 25 calories per tablespoon. Amp up your intake at any meal with these eight recipes:

Rise-and-Shine Smoothie