A Simple Way to Reduce Cholesterol: Meet Monounsaturated Fatty Acids

a variety of nuts and seeds: a sliced avocado, walnuts, peanuts, almonds and chia seeds

What are monounsaturated fatty acids?

Monounsaturated fatty acids (MUFAs) are your heart’s best friend! These healthy fats can help reduce “bad” low-density lipoprotein cholesterol (LDL) and improve levels of “good” high-density lipoprotein (HDL) cholesterol. They’re found naturally in foods like olive oil, avocados, and nuts - which means your favorite Elmhurst nut milk is also jam-packed with them!

Interested in the sciencey stuff? MUFAs have a simple structure, containing just one double bond in the fatty acid chain, as shown below.

Figure 1 Oleic Acid Structure

Choosing foods rich in MUFAs over those with high levels of saturated and trans fats can bring a heap of health benefits. The support to your heart health through the reduction in LDL cholesterol can lower your risk of suffering a stroke and help to control blood sugar - protecting you against illnesses like type 2 diabetes while also keeping your energy levels stable as you go about your day!

What Foods are Rich in MUFAs?

Olive oil and avocados are probably the best-known sources of MUFAs, but think about anything you hear about that contains healthy fats, and you’re on the right track.

That means other delicious and nutritious options you can explore include:

Nuts. Almonds and cashews, in particular, are excellent choices.
Seeds. Pumpkin and sesame seeds pack a MUFA punch!
Whole grains. Think oats, wheat, and whole-grain rice.
Dark chocolate. MUFAs are found here in smaller quantities, but you’ve got to treat yourself, right?

Adding these foods to your diet will help you enjoy a range of nutritional benefits but also help you to switch up mealtimes and keep things interesting. A handful of nuts or seeds is a great way to elevate a salad, tray of veggies, or even your favorite dessert!

What is “Bad” Cholesterol?

LDL cholesterol is considered “bad” cholesterol as it contributes to fatty buildups in arteries, which can cause atherosclerosis, a narrowing and hardening of arteries which in turn increases your risk of heart attack, stroke, and other cardiovascular conditions.

It’s often found in high quantities in animal products like beef, veal, pork, and egg yolk.

What Is “Good” Cholesterol?

In contrast to LDL cholesterol, HDL cholesterol is the hero of your heart.

HDL sweeps away excess LDL from your arteries and to your liver, where it can be broken down and removed from your body. And this is where MUFAs come in. Eating more of the foods we described earlier actively increases HDL while lowering your LDL levels. It’s a win-win for your heart health!

How to Beat the Obstacles to Getting “Good” Cholesterol

Want an easy way to get more MUFAs - and good cholesterol - into your diet?

Try swapping dairy milk for nut milk - but make sure you check the label! Many nut milks present themselves as healthy options but are often loaded with junk like gums, emulsifiers and oils due to how over-processed they are.

a tall glass of almond milk with raw almonds on the side

The solution? Make sure you swap to an Elmhurst nut milk!

Our Unsweetened Almond Milk is made with just almonds and water, contains up to 4x more nuts per serving, and contains no hidden nasties. And if you prefer a different flavor profile, try our Unsweetened Cashew Milk instead!

Thanks to our unique HydroRelease™ method, our nut milks retain all of the nutritional value of the nut - giving you all the health and nutritional benefits along with something that tastes delicious!