MUFA Diet Plan

You should limit your fat intake to less than 35 percent of your daily total calories, recommends the American Heart Association. You should reduce the amount of saturated and trans fats you eat from baked goods, cookies, cakes, hydrogenated oils, margarine, lard and fried foods. Saturated and trans fats increase your risk for heart disease. The MUFA diet emphasizes consuming heart-healthy monounsaturated fats at every meal.

Function of Fats

Dietary fat is used in the production of cells and hormones in the body. Fats help regulate blood pressure, heart rate, blood clotting and the nervous system. Fats aid the body in absorbing key nutrients such as vitamins A, D, E and K. However, eating large amounts of saturated and trans fats can be detrimental for your health. According to Liz Vaccariello, co-author of "Flat Belly Diet," monounsaturated fats have been identified as healthy fats that help lower cholesterol levels and reduce the risks of cardiovascular disease, Type 2 diabetes, stroke, cancer and inflammation. The Flat Belly or MUFA diet recommends these healthy fats at every meal. Oil, olives, avocados, dark chocolate, nuts and seeds are the best sources for monounsaturated fats.

Benefits of Oils and Olives

Certain oils are rich sources of monounsaturated fats. The MUFA diet includes canola, safflower, sesame, soybean, walnut, flaxseed, peanut, sunflower and olive oil. The health benefits of these recommended oils differ. Flaxseed and walnut oil contain alpha-linolenic acid which is converted to omega-3 fatty acids. Omega-3 fatty acids are heart-healthy additions to the diet. Olive oil offers polyphenols which prevents cardiovascular disease and cancer. Olives are a good source of iron, vitamin E and copper, which help protect your nerves and tissues. They also contain fiber to regulate your digestive system, control blood sugar levels and cholesterol.

Benefits of Nuts and Seeds

In the MUFA diet, you will be eating sunflower seeds, pistachios, walnuts, almonds, pine nuts and other nuts and seeds. Sunflower seeds are an excellent source of linoleic acid which protects against heart disease. The omega-3 fatty acids in walnuts protect against inflammation, heart disease, arthritis and improves cognitive function, according to Vaccariello. The monounsaturated fats in pistachios lower blood pressure. Nuts and seeds provide key nutrients including protein, fiber, iron, zinc and magnesium.

Benefits of Avocados

Avocados are a good source of monounsaturated fats and lutein. Lutein helps maintain healthy eyes and lowers blood cholesterol levels. Adding avocados in your MUFA diet increases the absorption of carotenoids. Carotenoids act as antioxidants to lower the risk of heart and eye disease. Avocados also contain fiber, vitamin K, potassium and folate.

Benefits of Dark Chocolate

In the MUFA diet, dark chocolate is a recommended source of monounsaturated fatty acids. It is rich in flavonols which lowers cholesterol levels. The flavanols also help control insulin levels and decrease your blood pressure by relaxing blood vessels. Dark chocolate provides certain minerals including copper, calcium, iron, magnesium and potassium.