Monounsaturated Fats

Health Benefits of Monounsaturated Fats (MUFAs)

Monounsaturated fats (MUFAs) are good fats. Liquid at room temperature, they turn solid when they are chilled. Common sources of MUFAs are olive oil, avocados, and nuts.

Monounsaturated fats are a healthy alternative to the trans fats and refined polyunsaturated fats you find in most processed foods


Research shows that diets with healthy amounts of monounsaturated fats have a host of amazing health benefits, including:

  • Decreased risk for breast cancer. A study of women in Sweden found that those with diets higher in monounsaturated fats (as opposed to polyunsaturated fats) resulted in the less frequent incidence of breast cancer.
  • Reduced cholesterol levels. The American Heart Association recommends the consumption of MUFAs to improve your blood lipid profile.
  • Lower risk for heart disease and stroke. Diets with monounsaturated fats correlate with healthy hearts and fewer strokes.
  • Weight loss. Studies have found that switching to monounsaturated fat from diets with trans fats and polyunsaturated fats results in weight loss.
  • Less severe pain and stiffness for sufferers of rheumatoid arthritis. Diet plays a role in improving the pain and stiffness of those who already have rheumatoid arthritis.
  • Reduced belly fat. A study published by the American Diabetes Association found that diets with monounsaturated fat could improve the loss of belly fat better than high carbohydrate diets.

Besides protecting your heart, decreasing your risk for certain cancer AND helping you maintain a healthy weight, sources of monounsaturated fat taste great!

You can do something good for yourself with every delicious mouthful of foods rich in monounsaturated fat.

Sources of Monounsaturated Fats

  • Macadamia nuts (80 percent monounsaturated fat)
  • Olive oil (77 percent)
  • Hazelnuts (77 percent)
  • Avocados (71 percent)
  • Almonds (70 percent)
  • Canola oil (59 percent)
  • Pecans (59 percent)
  • Peanuts (46 percent)
  • Peanut oil (46 percent)


The Body Ecology system for health and healing recommends using a delicious variety of healthy fats…including plenty of the monounsaturated fats mentioned above. Use them instead of the hydrogenated fats found in margarine and processed fats found in refined vegetable oils. If you haven’t changed your oils yet and still eat bad fats…changing to the wonderful fats and oils recommended on the Body Ecology Diet is one of the most important first steps you can take.


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