We've already examined the importance of Omega 3 fats in the diet, which are best obtained from fish and other ocean sources. So today I want to talk about healthy monounsaturated fats.  

Monounsaturated fats come from plant sources such as olives, avocado and nuts. Populations that eat diets rich in these fats tend to live longer and have less disease, lower blood pressure and often lower inflammation.

One of the best sources of monounsaturated fats is olive oil. EVOO or Extra Virgin Olive Oil is considered the healthiest since it is a rich source of polyphenol antioxidants. Olive oil is also one of the key ingredients in the anti-inflammatory Mediterranean diet, which has numerous health benefits, from reducing the risk of heart disease and cancer to losing weight.

Nuts are another source of healthy fat and are also high in protein, with walnuts and almonds among the healthiest choices.

But my favorite healthy source of monounsaturated fat is avocado, and I've attached a great guacamole recipe at the bottom of this section. I also like cooking with avocado oil because it has a higher smoke point and doesn't burn at low temperatures.

One of the best ways to incorporate monounsaturated oils like olive or avocado oil is to cook the dish first in water or broth before adding your oil at the end when the dish is cooling. This avoids heat damage to the oil during high temperature cooking.

I also use a combination of olive oil and balsamic vinegar along with maple syrup as my main salad dressing. I've even found that adding olive oil to my morning smoothie, along with some ground flax seed and protein powder, can be a great start to the day.