Monounsaturated Fats & Cholesterol

There are different types of fats found in the average diet. Saturated and trans fats are known to increase your risk of heart disease. Unsaturated fats are a better choice for keeping you healthy. Most people know high cholesterol also increases risk of heart disease. But the connection between fat and cholesterol is less known. Fat plays a significant role in your cholesterol levels.

Monounsaturated Fats

Monounsaturated fats are a type of unsaturated fat, which is considered a good fat because it can improve blood cholesterol levels, according to the Harvard School of Public Health. Monounsaturated fats can also help ease inflammation and stabilize heart rhythms. They are found in plant foods, vegetable oils, nuts and seeds. Monounsaturated fats can be distinguished from saturated fats since they exist as liquids at room temperature. Other foods that have high concentrations of monounsaturated fats are canola, peanut and olive oils, avocados, almonds, hazelnuts, pumpkin and sesame seeds.

Cholesterol

Cholesterol is a waxy, fat-like substance that your liver manufactures for your body's use. Your liver produces about 75 percent, all that your body needs, but you also get the other 25 percent from the food you eat. Cholesterol is needed for the formation of cell membranes and the manufacture of several hormones, according to Johns Hopkins Medicine. There are two types of cholesterol that balance one another for proper functioning in your body: high-density lipoprotein, or HDL, and low-density lipoprotein, or LDL. It is the job of HDL to transport LDL through the body and back to the liver to be excreted from the body. A buildup of LDL can lead to a narrowing of the arteries, which can increase your risk of heart disease.

Significance

The type of fat in your diet is more important than how much of it is in your diet, according to the Harvard Public School of Health. Saturated and trans fats increase the risk for certain diseases, which is why they've been termed "bad" fats. Monounsaturated and polyunsaturated fats are defined as "good" fats because they are good for the heart. What types of fats are in your diet influence your cholesterol levels more than the cholesterol you get from food. The type of fat in your diet plays a role in determining your total and LDL cholesterol levels, according to the Harvard Public School of Health.

Expert Insight

A 2008 study published in the "Journal of Nutrition" evaluated men and women with mildly high cholesterol. Over five weeks, the researchers studied a group eating a macadamia nut-rich diet, defined as 1.5 oz. per day with a total fat percentage of 33, including 7 percent saturated fats, 18 percent monounsaturated fats and 5 percent polyunsaturated fats. The other group ate an average American diet with a total fat percentage of 33, including 13 percent saturated fats, 11 percent monounsaturated fats and 5 percent polyunsaturated fats. Macadamia nuts were chosen because they are rich in monounsaturated fat. The results of the study indicated that adding 1.5 oz. of macadamia nuts per day helps lower total cholesterol as well as LDL concentrations.

Considerations

Monounsaturated fats are a healthier choice than saturated fats but heredity can play a role in your cholesterol levels. Contact your doctor to get your cholesterol numbers and to discuss any new diet.