Based on your genetics, your genetic predisposition for Monounsaturated Fats Benefits is
What does this mean?
Your genotypes indicate that you have typical health risks from saturated fats. The Dietary Guidelines for Americans recommends consuming less than 10% of calories per day from saturated fat. It is recommended to replace saturated fat with monounsaturated and polyunsaturated fats while staying within recommended limits for calories and total dietary fat.
How Is Your Genetic Risk Calculated?
This result is based on the SNPs(single nucleotide polymorphism)that are associated with Monounsaturated Fats Benefits.
Suggested Lifestyle Changes
- Make it a habit to read the Nutrition Facts Label on packaged foods, checking the saturated fats and trans fats content. This will help you to consciously reduce the consumption of foods high in saturated fats.
- Limit saturated fat consumption to less than 20 g per day (based on a 2,000 calorie diet, may differ according to your calorie needs).
- Choose foods with lower %DV of saturated fat in order to get less than 100% of the Daily Value each day. As a general guide, 5%DV or less of saturated fat per serving is considered low while 20%DV or more per serving is considered high.
Result Explanation Recommendations:
- Exercise daily to regulate your resting metabolic rate.
- Increase your lean muscle mass by increasing your physical activity and strength training exercises like weight lifting. Include high-intensity exercises in your workout regime (eg. high-intensity interval training (HIIT)).
- For weight loss, it is advisable to have a long-term weight goal with progressive short-term weight goals with 6 months interim. This allows for adjustment of your resting metabolic rate to the new body mass before setting the next short-term weight goal.
- Avoid a sedentary lifestyle by actively walking or taking the stairs whenever possible.