1. The Chemistry of Fats
A monounsaturated fatty acid is a fat that has a double bond between carbon molecules and lacks two hydrogen bonds. Because of its chemical structure, a monounsaturated fat will usually be in liquid form when it is stored at room temperature, but it will turn into a solid when it is refrigerated.
2. Eat Your Nuts and Oils
Oils and foods are monounsaturated fats if most of their fat composition is monounsaturated. Olive oil, the most well known member of this food category, contains 73 percent monounsaturated fat. Rapeseed oil is 60% monounsaturated fat. Nuts such as hazelnuts, Brazil nuts and cashews are more than 25 percent monounsaturated fat. Avocados and peanuts also contain monounsaturated fat, as do canola oil and peanut oil.
3. Reduce Heart Disease With Fat
Monounsaturated fat is the healthiest fat you can eat. Olive oil is a particularly good choice because it holds up well to high temperatures. Don't cook your foods at too high of a heat or you will destroy some of the nutrients in the oil. Foods that are high in monounsaturated fat contain vitamin E and a number of phytochemicals that help nourish and detoxify our bodies. Some of the health benefits of monounsaturated fats are its abilities to lower cholesterol, reduce the risk of heart disease, and protect the body against breast and colon cancer.
Monounsaturated and polyunsaturated fats provide essential fatty acids that keep our skin and our cells healthy. People from the Mediterranean region eat diets that are high in monounsaturated fats; in fact, their diets, on average, contain about 40 percent fat. When scientists discovered that these people had low rates of heart disease and healthy cholesterol levels, they decided to look into it. They discovered that a diet that is high in monounsaturated fat is very heart-healthy. Today many physicians and nutritionists recommend this type of diet.
4. Don't Overdo It
All fats contain the same amount of calories--9 calories per gram. Even though monounsaturated fats are healthy, it's not a good idea to overdo it because you'll be eliminating other healthy foods or you'll simply consume more calories than you will burn. Experts recommend limiting your intake of all fats to 25 to 30 percent of your total calories.
5. Think Small
Monounsaturated fats are relatively stable and won't go rancid as quickly as polyunsaturated fats. However, because most oils are a combination of monounsaturated and polyunsaturated fats, it's a good idea to buy them in small amounts and to limit their exposure to heat and light.
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