Eat your MUFAs and PUFAs!!!

Enough with the negative, there are also some fats that we can enjoy!  In fact as I mentioned in earlier blogs we need fats for daily functions.  It is all about choosing the right type of fat in your diet.

Monounsaturated fatty acids are the healthiest form of fat you consume in your diet.  These are found in olives, peanuts, pecans, avocados, and canola oil.  Eating this type of fat can improve blood cholesterol levels which can reduce your risk of heart disease.  Research also shows that monounsaturated fats can benefit insulin levels and blood sugar control.

Polyunsaturated fatty acids make up both the omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) essential fatty acids.  These types of fats are required for growth, reproduction, skin function and many other things! This type of fat is found mostly in plant-based foods and oil.  Some examples include: walnuts, flax seed, hemp seeds, vegetable oils, and fish.  Polyunsaturated fats can protect against heart disease, certain cancers, and other inflammatory diseases.

These fats still need to be used in moderation - fats in your diet should not exceed 25-35% of total calories eaten.  Replacing trans and saturated fats with polyunsaturated and monounsaturated fats will benefit your diet.   Again - I can't say it enough - read your FOOD LABELS!