MUFA’s are mono unsaturated fatty acids, which are plant based fats commonly consumed in the Mediterranean diet and found in olives, olive and canola oil, hazelnuts, almonds, seeds, avocados and even dark chocolate. MUFA’s are gaining respect with the help of promising research that shows they can be heart healthy, possibly raising “good” (HDL) cholesterol and lowering “bad” (LDL) cholesterol. Consumption of these fats (while “swapping calories” or trading these fats for others) may enhance the cardioprotective effect of a cholesterol lowering diet, along with exercise.
Whether you have high cholesterol or not, it’s always a great idea to challenge your fueling plan with healthy and tasty options! When eating your small meals and snacks, where can you fit in a healthy MUFA?
Ideas:
Almonds with an apple for snack
Avocado spread on a sandwich instead of mayo
Slivered almonds on salad or in oatmeal
Sunflower seeds in a salad
Olive oil drizzle on vegetables
Hazelnut oil drizzled over greens
Celery with almond or hazelnut butter
Homemade trail mix with high fiber cereal and a mix of nuts/seeds
Sliced avocado with quinoa and salsa
70% Dark chocolate shavings with Greek Yogurt
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