MUFAs a Plant-based Addition Everyone Needs

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We're often told to limit our meat intake because it is better for our health, better for animals, and better for the environment. All those things are true.

But instead of focusing on removing meat, I want to focus on adding plant-based foods. Plant-based fats in particular.

Monounsaturated fats (MUFAs) are good fats. They liquid at room temperature, and they offer fantastic benefits for our bodies.

What Are the Benefits of Monounsaturated Fats?

• Heart Health: These fats can help lower "bad" LDL cholesterol and boost "good" HDL cholesterol, promoting a healthy heart.
• Reduced Inflammation: Inflammation is linked to many chronic diseases, and monounsaturated fats have anti-inflammatory properties.
• Blood Sugar Control: They can help manage blood sugar levels, a crucial factor for those with diabetes or pre-diabetes.
• Weight Management: By making you feel fuller for longer, these fats can aid healthy weight management.
  After reading the above, you are probably wanting some of these benefits, and you may be wondering how to get these foods into your diet.

Here Are 10 Excellent Sources of Monounsaturated Fats

1. Avocados: These creamy fruits are packed with good monounsaturated fats, plus fiber, vitamins, and minerals. I use them to make guacamole, avocado toast, chocolate mousse or just on their own with some hot sauce! Pick up fresh and ripe avocados from La Cosecha Market.
2. Olives and Olive Oil: Mediterranean diet staples, olives, and olive oil boast high levels of monounsaturated fats. Drizzle uncooked/raw olive oil into homemade salad dressings. Add olives to pasta dishes, or add an olives to egg salad or tuna salad, of course I would add these to my vegan versions. BF Mazzeo is a great place to get good olive oil. Shoprite has a great olive bar.
3. Nuts: Almonds, cashews, hazelnuts, walnuts...they're all delicious sources of monounsaturated fats. Enjoy a handful as a snack, or add them to yogurt or trail mix. I use cashews to make cheese sauce for my vegan macaroni and cheese and walnuts & pecans to make vegan burger crumbles. M&S Produce Outlet has a wide assortment of nuts to choose from.
4. Nut Butters: Peanut, almond, or cashew butter spread on whole-grain toast is a fantastic source of healthy fats. Just choose options without added sugar and oils. Nut butter, goji berries, and hemp seeds make a great topping for breakfast toast. You can find goji berries at the Asian Supermarket and nut butters at Lidl.

1. Seeds: Add a sprinkle of sesame, pumpkin, or sunflower seeds to boost your dishes with flavorful, healthy fats. These add amazing crunch to salads & sunflower seeds can be used to make mock tuna salad.
2. Chia Seeds: Packed with omega-3 fatty acids, fiber, and a good dose of monounsaturated fats, chia seeds make a versatile addition to smoothies, puddings, and yogurt. Chia seeds are also a great egg substitute in baking. Just add 1 tsp chia seed and 3 tsp water to replace a small egg.
3. Flaxseeds: These seeds provide a wealth of health benefits. Grind them up and add to oatmeal, salads, or smoothies for a boost of monounsaturated fats and fiber. These are also great to add in pancake mix and biscuit mix to give you a bit more fiber.
4. Dark Chocolate: Good news! A moderate amount of dark chocolate (70% or higher) offers health benefits, including a dose of monounsaturated fats. I love to have this around for snacking. Aldi has a great selection of dark chocolate items.
5. Edamame: These young soybeans are a fantastic source of plant-based protein and healthy fats. Enjoy them as a snack or in stir-fries.
6. Tofu and Tempeh: These soy-based products are versatile and an excellent source of healthy fats, especially for those following a plant-based diet.

How to Incorporate Healthy Fats into Your Diet

• Healthy Snacking: Choose nuts, seeds, or a piece of avocado when you need a snack.
• Salad Dressings: Skip premade options and drizzle your salads with a high-quality extra virgin olive oil and vinegar dressings
• Healthy Cooking: Use olive oil or avocado oil for sautéing and roasting vegetables.
• Swap Less Healthy Fats: Replace saturated and trans fats (found in fried foods, processed snacks, and some types of margarine) with healthier options from this list. If swapping is something that you don’t want to do, just add more MUFAs to counter that fried up yumminess.
  

Remember: Even healthy fats are calorie-dense, so they will help you to get full faster! Monitor every bite & stop eating when you feel full. Don’t over stuff yourself.

Enjoy these plant-based monounsaturated fats as part of a balanced and varied diet for optimal health and well-being.

Thanks for reading the whole story!

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