Monounsaturated fatty acids (MUFAs) are found primarily in vegetable oils, nuts, seeds, and some plant foods. They are liquid at room temperature. A well-known MUFA is olive oil, which is often touted as a healthy component of the Mediterranean Diet. Olive oil is not only composed of MUFA, but it is the main component.
Monounsaturated fats come with many health benefits, and although no studies have directly linked intake of these fats with prostate health, there are definite indirect benefits including the following:
- Reduces cholesterol levels. The American Heart Association recommends that individuals use MUFAs as their fats of choice to improve their cholesterol and other blood lipid profile.
- Lowers the risk for heart disease and stroke. Studies show that diets rich in MUFAs (e.g., the Mediterranean diet) are associated with a healthy heart and fewer strokes and heart problems
- Helps with weight loss. Although all fats provide 9 calories per gram, switching from trans fats, saturated fats, and polyunsaturated fats can facilitate weight loss.
- Reduces pain and stiffness associated with rheumatoid arthritis.
Best MUFA Sources
The best food sources of MUFAs are olive oil, macadamia oil, avocadoes, and certain nuts and nut butters (almonds, cashews, macadamia, pecans). The Prostate Diet suggests you should get 5 to 7 servings of healthy fat each day, so here are a few ideas on how you can achieve that goal:
- Drizzle olive oil on steamed veggies along with your favorite herbs
- Use a small amount (1 teaspoon) when you sauté your vegetables a
- Add macadamia nut oil to your smoothies
- Add thin slices of avocado to your salads and sandwiches
- Dip raw veggies into a mixture of olive oil and herbs (go light on the dipping; although olive oil is good for you, it is also high in calories)
- Brush toasted bread with olive or macadamia oil instead of using butter or margarine.
- Spread a thin layer of nut butter on toast or bagels
- Dip raw veggies into organic nut butter
