Monounsaturated Fats (MUFAs)

Monounsaturated Fats (MUFAs)

Monounsaturated fatty acids(MUFAs) are liquid at room temperature and are found mainly in vegetable oils (especially extra virgin olive oil), nuts, avocados and olives.

As part of a healthy diet, monounsaturated fats can help reduce cholesterol levels and may also reduce blood clot formation.

These heart healthy-fats-a staple in the Mediterranean diet- have also been found to stabilize blood sugar and reduce the risk of diabetes and metabolic syndrome.

Find Monounsaturated Fats (MUFAs) in:

Avocados
Native to the tropics and subtropics, avocados are a unique fruit and concentrated source of nutrients...
Olive Oil
Ask anyone about the "Mediterranean diet" and the ingredient that instantly comes to mind is...
Canola Oil
Canola oil...
Grapeseed Oil
Grapeseed oil is extracted, as the name implies, from the seeds of grapes...
Hazelnuts
Hazelnuts were once relegated to the dessert table and classified as a "forbidden" food or an occasional snacking indulgence...
Pecans
Don't let the "conventional" advice that pecans are junk food deter you from enjoying these antioxidant-packed Georgia delights...
Almonds
Almonds have reached "superfood" status...
Cashews
Cashews are the seeds of a tree that is native to Africa and South America, although most cashews are imported from India...
Pistachios
The pistachio, called the "happy nut" by the Chinese, requires little effort to shell and enjoy...
Brazil nuts
Brazil nuts are the meaty, high fat hard shelled “seeds” found in nearly 100 foot tall Brazil nut trees...
Peanuts
Peanuts are not a true nut, but a legume or pea (hence the name "peanuts”)...
Pine Nuts
Pine nuts, also called Indian nut, piñon, pignoli and pignolia are a high-fat nut that comes from several varieties of pine tree...
Pumpkin Seeds
Pumpkin seeds are a nutritional standout and have been used for their medicinal properties in Europe and China for centuries...
Sunflower Seeds
Sunflower seeds are native to South and North America and come from a tall, strong flower that opens bright yellow, with seeds filling the center...
Avocado Oil
Avocado oil is one of the richest sources of monounsaturated fats known...

Riccardi G, Giacco R, Rivellese AA.Dietary fat, insulin sensitivity and the metabolic syndrome.Clin Nutr. 2004 Aug;23(4):447-56.Ros E. Dietary cis-monounsaturated fatty acids and metabolic control in type 2 diabetes. American Journal of Clinical Nutrition. 2003;78(3):617S-625S.FDA allows qualified health claim to decrease risk of coronary heart disease. FDA news release, November 1, 2004. Willett WC.The Mediterranean diet: science and practice.Public Health Nutr. 2006 Feb;9(1A):105-10.Esposito K, Marfella R, Ciotola M, Di Palo C, Giugliano F, Giugliano G, D`Armiento M, D`Andrea F, Giugliano D.Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial.JAMA. 2004 Sep 22;292(12):1440-6.

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