Flaxseed is the most potent plant source of omega-3 fats.
Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds.
In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood.
Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt.
7. Avocado
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well.
One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness.
“Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman’s Diet.
Read more on Prevention.com
