Make friends with monounsaturated fats

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Fats get bad media! Yes, it’s true that you should reduce the amount of saturated fats and trans fats that you get in your diet, but you absolutely need unsaturated fats for your brain and your heart.

In this entry I want to give a shout out to monounsaturated fats. Did you know that monounsaturated fats can help lower your LDL cholesterol, which will reduce your risk of having a stroke or heart attack? These awesome fats also usually contain vitamin E, which most people need more of.

The best sources of monounsaturated fat are: olive oil, sesame oil, and safflower oil. Monounsaturated fats are also found in most nuts and seeds.

So befriend these healthy fats. One easy way to do so is by making your own salad dressings. Here are a few that use olive oil.

Very Basic Vinaigrette

Ingredients:

  • 3 Tablespoons extra virgin olive oil
  • 2 Tablespoons red wine vinegar
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Italian Vinaigrette

Add ½ teaspoon minced garlic, ½ teaspoon Italian seasoning and ¼ teaspoon red pepper flakes to the Very Basic recipe.

Honey Mustard Recipe

Add 1 teaspoon Dijon mustard and 2 teaspoons of raw honey to the Basic recipe (it may help to melt the honey first in the microwave for 20 seconds).

Lemon Heaven Recipe

Ingredients:

  • 3 Tablespoons extra virgin olive oil
  • 3 Tablespoons of fresh squeezed lemon juice
  • ½ teaspoon oregano
  • ½ teaspoon minced garlic

Enjoy these dressings!! Your heart will thank you! Homemade salad dressings make salads so much more exciting!

 

 

 

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