Cooking corner: MUFAs for better health

Monounsaturated fats can lower cholesterol

Helen Smith

guest columnist

MUFA stands for Mono Unsaturated Fats, which are all plant-based and of great benefit to your daily health.

Foods high in Monounsaturated fats include olives, olive oil, canola oil, flaxseeds, avocados and nuts.

While monounsaturated fats have been talked about a lot, particularly in the Mediterranean diet, the hottest news is that it helps to reduce belly fat.

Accumulating fat around the midsection can increase the risk for heart-related disease and Type 2 diabetes. Obesity is a big problem in this country, and people of all ages need to eat healthier.

MUFAs work to lower total cholesterol, as well as harmful cholesterol called LDL, and they help to raise good cholesterol called HDL.

Scientists thought at one time that all fats were bad for us, but they have since changed their minds: Now they say there are good fats and bad fats, with the healthiest being monounsaturated.

The next best is polyunsaturated — and the worst is saturated fats, which are basically all animal products.

Good or bad, all fats are high in calories, so remember to figure your MUFAs into your daily calorie consumption.

When using any oil, regardless of type, they contain 14 grams of fat per tablespoon, so measure with each use, don’t guess.

Instead of using butter on your bread, use olive oil. Sauté with small amounts of olive oil, and blend your own dressings using olive oil and vinegar with your favorite seasonings.

For a quick pickup snack, eat about one-quarter cup of dry toasted nuts unsalted; bake with canola oil, eat flax seed meal with your cereal, sprinkle sesame seeds and sunflower seeds into salads — and don’t forget avocados.

While it is true that avocados are high in fat, 60 percent is monounsaturated. They do not raise blood cholesterol, they are nutrition powerhouses.

The avocado is at the top of all other fruits in beta carotene, B vitamins, folic acid, calcium and iron, with a whopping serving of 729 milligrams of potassium — all in a one-half cup serving of pureed avocado.

Yes, they are high in calories, too, with one-half cup containing 204 calories. But the benefits outweigh the total fat content of 19.9 grams with the one-half cup serving, providing 2.4 grams of protein and 3.1 grams of fiber.

With the fat and calorie content in mind, limit your consumption to a one-half cup serving.

Try Guacamole with unsalted or baked corn chips for Cinco de Mayo (May 5).

Give your heart a treat: Go MUFA.

Guacamole dip

Guacamole is good any time, and it’s particularly popular when groups get together. There are many variations of favorite recipes. If you don’t have one, try this one. It’s simple and quick to put together. Ascorbic acid (Vitamin C) prevents the avocado from turning dark, and it works better than lemon juice. It can be found in the nutrition section of Fred Meyer, as can the SPIKE free. See the tip below on ascorbic acid. Check you favorite grocer for avocados today.

INGREDIENTS 2 ripe large avocados, peeled with seed removed, and dice 1 teaspoon ascorbic acid, or 1 tablespoon fresh lemon juice 2 cloves garlic, minced 1 teaspoon SPIKE salt free, or 1/8 teaspoon salt 2 teaspoons fresh cilantro; wash, pat dry and chop fine

TECHNIQUE In a shallow bowl, place peeled, diced avocados and sprinkle ascorbic acid over them. Then mash coarsely using a fork. Add minced garlic, SPIKE or salt, and cilantro, and mix gently to avoid making it into a paste. Cover bowl tightly until serving. Yield: about 2 cups.

TIP Ascorbic acid will prevent half an apple from turning dark. Simply sprinkle on about a one-half teaspoon and rub it on the entire surface, then wrap tightly in plastic wrap and refrigerate. It will still be great, even after a week. Use on peaches or nectarines to prevent them from turning dark when serving. After cooking vegetables, add a small dash of ascorbic acid to return the Vitamin C to your dish. Add to any apple recipe to keep the color bright.

Reach Healthy Cook Helen Smith at thecook@thehealthycook.com. This recipe is supplemental to and property of “Cooking Healthier with the Healthy Cook” by Helen Taylor Smith. Permission is granted for personal use only. No commercial use is permitted witho