About Oils (MUFAs)

The Portfolio Diet recommends replacing saturated fats in your diet with heart-healthy monounsaturated fats (MUFAs). MUFAs help increase your good cholesterol (HDL-C) without increasing your bad cholesterol (LDL-C), which can help lower your risk of heart disease.

Sources of Oils (MUFAs)

  • Food sources of MUFAs include:
    • Avocados
    • Plant-based liquid oils like extra virgin olive oil and cold-pressed canola, sunflower, soybean, and safflower oil.

Adding Oils (MUFAs) to Your Diet

  • Replace saturated fat products (butter, lard, palm, or coconut oil) in your diet with the options listed above.
  • Add avocados to smoothies and salads.
  • Make your own sauces, salad dressings, marinades, and dips using MUFA sources (for Portfolio Diet dressing recipes, click here).

Oils (MUFAs) & Portfolio Diet Points

  • Aim for 45g of Oils (MUFA) each day
  • 45g is about 3 tablespoons of oil each day
  • To get 1 Portfolio point, you need to consume 2 teaspoons of oil or 1/4 of an avocado
  • Don’t forget – the total daily amount of MUFAs includes oils used for cooking and salad dressings, too!
  • Choose cold-pressed and extra virgin oils most often, if possible.

Oils (MUFA) Tips

  • Limit to 5 Portfolio points (45g or 3 tablespoons per day) to avoid extra calories in your diet
  • Use extra virgin olive oil and cold-pressed oils for salad dressings, marinades, dips, sauces, drizzling, and sautéing rather than higher heat cooking as too much heat will destroy their nutrients
  • Store in a cool environment away from light and keep the cap tightly closed. For oils that will sit unused for longer than one month, storing them in the refrigerator is ideal. The oils will solidify, but don’t worry! Leaving the oils to sit at room temperature for about 30 minutes will bring them back to their liquid state.
  • For information about cooking with oils and what cold-pressed means, click here
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