MUFAs, monounsaturated fatty acids, may help reduce your risk of heart disease, and help with insulin levels and controlling blood sugar, nutritionist Katherin Zeratsky reports on MayoClinic.com. MUFAs play a key role in the traditional Mediterranean diet -- a diet associated with long life and a low risk of cardiovascular disease.
Excess belly fat, especially visceral fat, carries numerous health risks, including high blood pressure, heart disease, diabetes, metabolic syndrome and certain cancers. Eating a diet rich in MUFAs helps you to prevent and lose belly fat, the "Journal of Diabetes Care" reports.
Step 1
Add a small amount of a monounsaturated fatty acid rich food or oil to each meal.
Step 2
Substitute MUFA-rich olive oil for saturated fat for a heart-healthy diet that will help you lose belly fat. For example, choose olive oil-based dressings rather than creamy dressings for salads. Select mayonnaise made with olive oil rather than regular mayonnaise. Dip whole grain bread in olive oil rather than using butter on bread. Use olive oil and herbs on vegetables and in soups and sauces.
Step 3
Add avocado to salads, sandwiches, cold plates and omelets. Make your own guacamole with mashed avocado and salsa. Limit servings of avocado to 1/4 of an avocado. A thin layer of avocado on a pita, cracker or sandwich makes a satisfying, MUFA-rich substitute for cream cheese, mayonnaise or butter.
Step 4
Use a small amount of chocolate for a MUFA serving to satisfy your sweet tooth. In addition to providing MUFAs, dark chocolate is rich in antioxidants. Limit servings of chocolate to one to two squares.
Step 5
Add olives to salads, main dishes, side dishes or place them on your plate as an edible garnish. Count the olives and limit olives to one serving at a meal. For example, eight kalamata olives constitute one serving.
Step 6
Carry along nuts for snacks. Measure nuts into individual servings. For example, count or measure one serving of nuts into a serving saver to take hiking or to take to work to reduce the temptation to eat donuts, potato chips, candy bars and processed foods that raise your blood sugar, increase your appetite and add unhealthy fats to your diet. Limit nuts to two servings a day to support your belly fat reduction program.
Tips and Warnings
- Unsweetened chocolate or cocoa provides chocolate options for those who prefer to avoid sugar. Keeping a food journal can help you keep your healthy eating goals on track. Pay attention to portion sizes and overall calories to help assure weight loss. Exercising regularly helps to burn fat. Though spot-reducing isn't possible, exercises that tone the abdominal area will help to flatten the belly, MayoClinic.com states.
- Keep track of your fat intake when you add MUFAs so that you don't end up consuming excessive calories and fat. Some people have allergies or sensitivities to nuts -- avoid any nuts that you have a negative reaction to. Consult with your doctor about any medical issues. Check the sodium content of olives and salted nuts. Avoid roasted nuts and nut butters that contain hydrogenated oils.
Things You'll Need
- Avocados
- Olive oil
- Olives
- Chocolate
- Macadamia nuts, pecans, cashews and almonds
- Serving savers
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