Healthy Fats
MUFA and PUFA are acronyms that describe two healthy types of fats essential for proper nutrition. Both fats are
unsaturated and are mostly plant-based in origin as opposed to saturated fats which are typically found in animal-based foods. The worst fat of all is trans-fats which is typically a by-product of processing used by manufacturers to enhance the shelf-life of some foods.
MUFA (pronounced moo-fah) is short for monounsaturated fatty acid. These omega-9 fatty acids are plant-based fats found in foods like avocado, olives, nuts such as almonds, cashews, pecans and macadamias, vegetable
based oils, and dark chocolate. Various studies on MUFA rich diets show that these super healthy fats enhance heart health, protect against chronic disease, increase weight loss and body fat loss especially in hard to lose places like your belly. These fats have also been shown to slow the bio markers of aging, prevent cancer and heart disease and reduce inflammation! As an added bonus, MUFAs are satisfying and filling.
PUFA (pronounced poo-fah) is short for polyunsaturated fatty acid. PUFA fats are omega-3 and omega-6 fatty acids which also have health benefits. Omega-3 fatty acids are heart healthy fats that may lower LDL cholesterol, blood pressure and blood triglycerides. Some common sources of PUFA are: walnuts, flax seed, sunflower seeds, chia seeds, seaweed, some fish and seafood such as salmon, trout, sardines and crab. The American Heart Association recommends that most healthy people eat two servings per week of fish rich in omega-3 fatty acids. If you don’t care for fish then adding the nuts and seeds listed will accomplish the same results.
unsaturated and are mostly plant-based in origin as opposed to saturated fats which are typically found in animal-based foods. The worst fat of all is trans-fats which is typically a by-product of processing used by manufacturers to enhance the shelf-life of some foods.
MUFA (pronounced moo-fah) is short for monounsaturated fatty acid. These omega-9 fatty acids are plant-based fats found in foods like avocado, olives, nuts such as almonds, cashews, pecans and macadamias, vegetable
based oils, and dark chocolate. Various studies on MUFA rich diets show that these super healthy fats enhance heart health, protect against chronic disease, increase weight loss and body fat loss especially in hard to lose places like your belly. These fats have also been shown to slow the bio markers of aging, prevent cancer and heart disease and reduce inflammation! As an added bonus, MUFAs are satisfying and filling.
PUFA (pronounced poo-fah) is short for polyunsaturated fatty acid. PUFA fats are omega-3 and omega-6 fatty acids which also have health benefits. Omega-3 fatty acids are heart healthy fats that may lower LDL cholesterol, blood pressure and blood triglycerides. Some common sources of PUFA are: walnuts, flax seed, sunflower seeds, chia seeds, seaweed, some fish and seafood such as salmon, trout, sardines and crab. The American Heart Association recommends that most healthy people eat two servings per week of fish rich in omega-3 fatty acids. If you don’t care for fish then adding the nuts and seeds listed will accomplish the same results.
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Download this printable guide to help find foods with healthy fats while shopping.
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