Go Nuts. The benefits of Monounsaturated Fats
Say it with me, Fat Is Not The Enemy. In fact they are vital to a healthy, well-rounded diet. They are not all fats are created equal - we need more of some and less of others. Fats can help you feel full for longer, and are important for heart health. In this post, I’ll be tackling Monounsaturated fats.
Monounsaturated fats are considered a nutritious and flavourful fat. There are 3 reasons why they are so important to include in your diet:
Heart and cellular health: Monounsaturated fats can have a positive impact on heart health. They can help reduce levels of bad cholesterol (LDL cholesterol) in the blood, which is a risk factor for heart disease. Additionally, monounsaturated fats can increase levels of good cholesterol (HDL cholesterol), which has a protective effect on the heart. They also help develop and maintain your cells.
Nutrient absorption: Certain vitamins and minerals, such as vitamins A, D, E, and K, are fat-soluble, which means they need fat for proper absorption by the body. Monounsaturated fats can facilitate the absorption of these important nutrients, ensuring that our bodies can effectively utilize them.
Satiety: Including monounsaturated fats in your diet can help promote a feeling of fullness and satisfaction after a meal
So, I hear you say, how do I work these into my meal plans? Nuts and seeds and quality oils are your go to here.
Good food sources of monounsaturated fats include:
Olive oil
Avocados
Nuts (such as almonds, cashews, and peanuts)
Seeds (such as sesame seeds and pumpkin seeds)
Olives
One way to increase our monounsaturated fat is to make some space in our nutrition for them by reducing saturated fats to within recommended levels (7-10% of total daily calories) and replacing them with monounsaturated fats. We do this to protect our cardiovascular health. Excessive intake of saturated fats, commonly found in foods like fatty meats, full-fat dairy, and tropical oils like coconut and palm oil, can increase levels of LDL cholesterol in the blood. High levels of LDL cholesterol are associated with an increased risk of heart disease and stroke.
On the other hand, monounsaturated fats have been shown to have a neutral or even beneficial effect on LDL cholesterol levels. By replacing saturated fats with monounsaturated fats, you can help improve your blood lipid profile and reduce the risk of cardiovascular diseases. It’s important to note that while reducing saturated fats is generally recommended for heart health, its also important to consider the overall balance of fats in your diet. Aim for a variety of healthy fats, including monounsaturated fats, polyunsaturated fats (found in fatty fish, nuts, and seeds), and reduced amounts of saturated fats. It’s also crucial to maintain a well-rounded, nutritious diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources to support overall health.
Here are three simple ways to incorporate monounsaturated fats into your diet:
Use olive oil as your primary cooking oil: Replace solid fats like butter or margarine with olive oil when cooking or preparing meals. Olive oil is rich in monounsaturated fats and adds a delicious flavour to dishes. Use it for sautéing vegetables, drizzling over salads, or as a dip for whole-grain bread.
Snack on nuts and seeds: Nuts and seeds are excellent sources of monounsaturated fats. Enjoy a handful of almonds, cashews, or peanuts as a satisfying snack. You can also sprinkle chia seeds, flaxseeds, or sesame seeds onto yogurt, oatmeal, or salads for added nutrition and a dose of monounsaturated fats.
Include avocados in your meals: Avocados are not only creamy and delicious but also packed with monounsaturated fats. Add sliced avocado to sandwiches, wraps, or salads. You can also mash avocados and spread them on whole-grain toast instead of using butter or cream cheese. Additionally, avocados can be used as a healthier substitute for mayonnaise or as a base for homemade salad dressings.
