I was given a book by a friend about how to better your heart health. I already do quite a lot of it, including eating monounsaturates but this involved adding a small amount to each meal every day. I did it and saw results within the first week. I lost many inches and pounds and continue to do this...it's not hard and dang tasty to boot!
I was not able to be very active at this point as well and was amazed at how the changes in my body were happening as a result of this simple change. I am also on a tight budget and find the ground flaxseed to be the cheapest source...it's also easy to sprinkle on things if you have it in the frig!
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Brazil nuts are rich in mono-unsaturated fats & although high in calories they have a bunch of vitamins & minerals that are good for you. A good source of protein & magnesium. These nuts provide a complete protein,
Black Olives conatin healthy mono unsaturated fats that are good for your heart . They contain fiber & are also supposed to be good for the skin. They also have a lot of antioxidants. Great as a snack stuffed w/cream cheese or alone, on top of pizza, in salads, with pasta, as a pate or added to bean dip. Wish I had other ideas to incorporate them into my diet!
I am studying abroad in the land of Olive Oil, which tastes amazing by itself on a salad, but has too much sat fat for my daily health goals. So I opt for a healthier oil, like sunflower oil, with some basil and pepper, it is just as satiating but has many more poly and mono-unsaturated fats and less saturated fat than regular olive oil.
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