Dietary fats have become a confusing topic over the last few years. Once, all fats were considered bad for your heart health. Now it turns out that some fats, unsaturated fats, are good for your heart. And of the bad, or saturated fats, some are worse than others. Monounsaturated fat is one type of unsaturated fat that has health benefits for your heart.
Definition of Fat
Fats, chemically known as glyceride, have a backbone of glycerol. Fatty acids attach to the glycerol. Glycerol holds three fatty acids, so when fats attach to glycerol, they're called triglycerides. Fatty acids consist of long chains of carbon atoms with hydrogen attached at one end. The degree to which the carbon atoms are saturated with hydrogen determines whether they're saturated or unsaturated.
Types
Natural fats can break down into four categories: saturated fats, which can't hold any more hydrogen; unsaturated fats, which can hold more hydrogen; monounsaturated fats, which have room for more hydrogen on one carbon atom and polyunsaturated fats, which can hold much more hydrogen. Trans fats, man-made fats, twist in a different direction than natural fats, which is called trans configuration-hence the name, trans fats.
Characteristics
Monounsaturated fats, like other unsaturated fats, typically remain in liquid form at room temperature, but can start to turn semi-solid when chilled. Monounsaturated oils include many vegetable oils such as canola, olive, peanut, sunflower and sesame. Peanut butter, fish such as salmon, trout and herring, avocados and a number of nuts and seeds also contain monounsaturated oil.
Benefits
Unsaturated fats of all types, including monounsaturated fats, can lower your low-density lipoproteins, or LDL, the "bad" cholesterol if they replace saturated fats in your diet. Low-density lipoproteins increase atherosclerosis, plaque buildup in the blood vessels that can increase the risk of heart attack or stroke. Monounsaturated fats, often abbreviated to MUFAs, can also raise high-density lipoprotein levels, the "good" form of cholesterol.
Risks
While monounsaturated fats have benefits, they do contain 9 calories per gram, which can add up to more calories than you need in your diet if you consume a lot of fatty foods. Total fat intake should stay between 25 and 35 percent of your daily calorie intake, the American Heart Association advises.
Considerations
In general, solid fats are saturated fats while liquid fats are unsaturated. However, it's important when trying to keep your saturated fat intake down to read labels. Fried fast foods and baked goods made with shortening usually contain high amounts of saturated fat, including trans fats, the worst type of saturated fat.
Member Comments