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Monounsaturated Fat - Sources and Benefits - Olive Oil - Mediterranean Style Diet - Reduces LDL Cholesterol - Raises HDL

Monounsaturated Fat in Diet

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Diet Advice About Mono-Unsaturated Fats

What is Monounsaturated Fat?

A monunsaturated fatty acid forms one double bond between two carbon atoms. It is liquid at room temperature. With the exception of essential fatty acids, (part of the family of polyunsaturated fats), monounsaturated fat is probably the healthiest type of dietary fat, although it should be consumed in small amounts. Monounsaturated fats have none of the adverse effects associated with saturated fats, hydrogenated fat, trans-fats or omega-6 polyunsaturated vegetable oils.

Monounsaturated Oil Best For Cooking

Oils high in monounsaturates are best for cooking. For example, olive oil has the highest oxidation threshold: meaning, it remains stable at higher temperatures and is not easily transformed into hydrogenated or saturated fat.

Good Sources of Monounsaturated Fat

Healthy food sources include: olive oil (73 per cent) canola/rapeseed oil (60 per cent) hazelnuts (50 per cent) almonds (35 per cent) Brazil nuts (26 per cent) cashews (28 per cent) avocado (12 per cent) sesame seeds (20 per cent) pumpkin seeds (16 per cent).

Monounsaturated Fat is Good for Health

Monounsaturated fat is believed to lower cholesterol and may assist in reducing heart disease. For example, the high consumption of olive oil in Mediterranean countries is considered to be one of the reasons why these countries have lower levels of heart disease. It is also believed to offer protection against certain cancers, like breast cancer and colon cancer. It is also high in Vitamin E, the anti-oxidant vitamin which is usually in short supply in many Western diets.

Monounsaturated Oil Contains Phytochemicals

Cold pressed extra virgin olive oil, if not over-heated, contains phytochemicals and phenols which help to boost immunity and maintain good health.

Monounsaturated Fat/Oil is Not Lower in Calories

From a weight loss viewpoint, there is no difference between the basic fats like monounsaturated, polyunsaturated fat or saturated fat. All fats are high in calories - their calorie-content in about 120 calories per tablespoon - and should be eaten sparingly.

Dietary Fat Resources

Best Fats in Diet
Best Cooking Oils
Recommended Daily Allowance for Fat in Diet
What are Essential Fatty Acids?
Health Benefits of Essential Fatty Acids
Omega-3 Fish Oils
Omega-3 Essential Fatty Acids
Omega-6 Essential Fatty Acids
What is Polyunsaturated Fat?
What is Saturated Fat?
What are Trans-Fats?
Questions About Cholesterol in Diet

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