Plant Based Fats for the Heart

Variety of Fresh Olives and Raw NutsIs it true that eating plant-based mono-unsaturated fatty acids (MUFAs) is healthier than eating animal-based MUFAs? To answer this question, doctors conducted a long-term study of 93,378 men and women who filled out detailed food questionnaires every four years.

After an average follow-up period of 22 years, doctors found that people who ate the most plant-based MUFAs from olive oil, nuts and seeds were 16 percent less likely to have died from any cause. Doctors compared these results to people who consumed the least amount of MUFAs from olive oil, nuts and seeds; this group did not fare as well. However, people who ate the most animal-based MUFAs were 21 percent more likely to have died during that period.

The results take into account the differences in ethnicity, family health history, diet, lifestyle, physical activity and body mass index.

The bottom line: incorporate more plant-based mono-unsaturated fatty acids into your meal plans.

Following is a delicious way to add plant-based olive oil, nuts and seeds to your diet.


Nutty Seeded Olive Bread

The recipe is so easy to make. Best of all, Martindale’s sells raw seeds and nuts in our Bulk Department. We offer convenient bags, ties and a scale so you can take just the right amount for your needs. You may also find a variety of pre-packaged raw nuts and seeds at the store.

Prep Time: 10 minutes
Cook Time: 60 minutes
Serves 10-12

Parchment paper
3.5 oz raw pumpkin seeds
3.5 oz raw sunflower seeds
3.5 oz raw almonds (roughly chopped)
3.5 oz raw walnuts (roughly chopped)
3.5 oz flax seeds
3.5 oz sesame seeds
5 eggs, beaten
1/2 cup extra virgin olive oil
2 tsp sea salt


Preheat oven to 320 degrees F. In a large bowl, mix all of the ingredients until well combined. Cut a sheet of parchment paper to just cover the bottom of a loaf pan. Pour the mixture into the pan and bake for one hour.

Let cool and store in an air-tight container for 4 to 5 days.

Enjoy plain, toasted or with your favorite spread!