Health Benefits of Monounsaturated Fats

Unlike saturated fats, there is not much controversy around the health benefits of monounsaturated fats. Research shows that populations that consume high amounts of monounsaturated fats, like Greece and Italy,  have the lowest heart disease rates in the world. This is why many cardiologists have recommended the "Mediterranean diet" to their patients for several years now in order to reduce the risk of heart disease. In this week's What's That?! Wednesday post, we share the benefits of these healthy fats that go beyond an improved cardiovascular profile. 

Health Benefits of Monounsaturated Fats:

1. Help to lower your risk of heart disease & stroke. The American Heart Association agrees that monounsaturated fats help to reduce your LDL (bad cholesterol), heart attack and stroke by improvements seen in blood lipid profiles. (1)
2. Reduced risk of cancer.  Many studies are now showing that  toxic, polyunsaturated fats like industrial seed and vegetable oils (peanut, canola, sunflower, corn, etc) are fats that contribute to cancer cell growth whereas monounsaturated fats help to prevent cancer. (2)
3. Boost metabolism & stabilize blood sugar.  These healthy fats help to play a role in stabilizing blood sugar and improving insulin sensitivity. This helps to lower your risk of diabetes, improves fat burning ability, and decreases belly fat storage.  Alright! 
4. Assists to decrease joint and muscle pain. Diets higher in fat have also been shown to reduce joint pain from inflammatory and autoimmune diseases like rheumatoid arthritis, Lyme disease, and fibromyalgia.  (3)

Foods Highest in Monounsaturated Fats:

1. Extra virgin olive oil & olives - remember to choose organic, extra virgin, cold pressed olive oil as this has the most health benefits. Olive oil is best used at room temperature but is also safe for low heat saute cooking. My favorite way to use olive oil is to drizzle it some over some steamed veggies or as a base for my homemade salad dressings.  Try our Apple Cider Vinegrette. 
2. Avocados & avocado oil - Avocado oil is also best used cold in salad dressings.  Whole avocados are great on sandwiches, salads, burgers, or just on the side by themselves. Check out this simple and versatile avocado recipe: Avocado Boats. 
3. Macadamia nuts & macadamia nut oil - Raw, organic macadamia nuts are a delightful treat and loaded with monounsaturated fats. Try our Chocolate-Coconut Macadamia Shake for a little sweet treat that will fill you up and only has 4 grams of sugar and under 10 carbs per serving. 

Other nuts like almonds and cashews also have some monounsaturated fats, but the best and healthiest sources are those listed above.  I recommend 3-7 servings of total fat per day - monounsaturated, saturated, and omega 3 & 6 fats all combined. You want to get a little of each kind of fat into your diet each day.  You may also want to read our previous posts on healthy fats:

Omega-3 & Omega-6 Fats for an Anti-Inflammatory Diet
4 Sources of Healthy Saturated Fat

Hope you found this helpful and thanks for tuning in!
~Billie