What are MUFAs?

OK, the first thing you may be asking is ‘what exactly is a MUFA?’ or ‘how are these things going to help me in losing weight? ’ We hope to clear all these questions up in this article by explaining what a MUFA is and why you should consider using them in your diet.
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What does MUFA stand for?

MUFA stands for Monounsaturated Fats which are the good fats in your body. These are very important as they are geared to reducing the amount of bad cholesterol in your body, while increasing the amount of good cholesterol.

What are the main MUFA’s

There are plenty of sources of MUFAs. Here are five of the best:

1. Olives

2. Nuts and Seeds

3. Avocado

4. Oils

5. Chocolate

The last source, chocolate is a very good source of MUFA and you are encouraged to include this with your meals. How good does that sound!

How do these go with my meals?

Now that you know what a MUFA is, you can add them to your meals. Try to think of ways to add them and how they would best suit the meals that you eat on a regular basis. For example, if you are eating a chicken breast, drizzle some oil (with MUFA) over the chicken. This will give you your MUFA intake for the meal. Or even better, after a meal indulge in some chocolate!

Its not all about the MUFA’s however..

My Flat Belly diet is not all about adding these good fats into your meals. Your meals also have to be low in calories. Be sure to avoid the forbidden foods too.

No need to worry though as the meals we offer will cover all of these aspects so you do not have to worry about a thing. All meals will be low calorie and added with a ingredient that contains MUFA’s in

Examples of foods with MUFA

Looking at the information above, you now know at a high level what MUFA accomplish. Let us look further into some examples of our MUFA rich foods.


Walnuts are very nutritional foods that contain omega-3 fatty acids. These acids are well known to protect your main organs such as your heart. They are also well known for keeping your brain healthy and sharp

Sunflower SeedsSunflower Seeds

Sunflower seeds are another good source of energy. These seeds contain B vitamins, which help prevent internal problems such as inflammation. The seeds also contain vitamin E and are well renowned for controlling your hunger when you get hungry.


Pistachios contain two ingredients called lutein and zeaxanthin. These are two fuels that help protect against a common eye problem called aging macular degeneration (AMD). AMD is a condition that can occur as you get older. Delicate tissues at the back of the eye get damaged and sometimes stop working. We advise you to eat plenty of pistachios!

Olive OilOlive Oil

Olive oil is the best oil to use for cooking and salads as it is a very good source of MUFA. The oil is very good because it lowers the bad cholesterol in your body whilst still retaining the good cholesterol. You are advised to go for the greenest oil possible as it contains the most substances that protect your body (AKA antioxidants) and reduce stomach fat.

Peanut ButterNatural Peanut Butter

A serving of peanut butter can do you the world of good. Peanut butter contains the antioxidant vitamin E, magnesium (helps your bones), potassium (helps your muscles), and vitamin B6 which strengthens your immune system.

Macadamia NutsMacadamia Nuts

Adding nuts and seeds to your diet can really benefit your heart and the rest of your body. Macadamia nuts also contain fibres that help your digestive system.

Flaxseed OilFlaxseed Oil

Flaxseed oil is the best plant source of omega-3 fatty acids and helps limit the amount of inflammation in your body. Omega-3 is also very good for sharpening your brain and creating a general better feeling overall.

Dark ChocolateDark Chocolate

The MUFA in this delicious snack is actually the cocoa powder made from the cocoa beans. The cocoa contains compounds that increase your chances of avoiding later problems such as heart disease, stroke, etc.


Avocados are a great source of MUFA foods. This ingredient contains the most of the compound beta-sitosterol compared to any other fruit. This compound is great for fighting against the bad cholesterol in your body


Almonds contain vitamin E and are a very good source of MUFA. The ingredients work together to cut cholesterol. Almonds are also a good source of protein and fibre.