Monounsaturated fats improve cholesterol levels to reduce the risk of heart disease. They ease inflammation, stabilize heart rhythms and may protect against degenerative diseases and cancer. Monounsaturated fats are liquid at room temperature. Saturated fats, solid at room temperature, are found in animal products and known to increase blood cholesterol. Excess cholesterol can clog the arteries and reduce blood flow to the heart. Monounsaturated fats help clear blood vessels of cholesterol.
Dietary Sources
Olive, canola and peanut oils contain monounsaturated fats, according to the Harvard School of Public Health. Using these oils in place of butter or other saturated fat products when cooking or preparing food helps keep a diet low in fat and cholesterol. Some people spread olive oil on bread or over a baked potato for a healthy alternative to butter or sour cream. Other sources of monounsaturated fat include avocados, almonds, pecans, hazelnuts and pumpkin and sesame seeds.
Improves Cholesterol
Researchers who analyzed 60 controlled trials on the effects of diet found that monounsaturated and polyunsaturated fats reduced levels of LDL cholesterol and raised levels of protective HDL cholesterol, according to a study published in the May 2003 issue of the "American Journal of Clinical Nutrition." LDL cholesterol accumulates on the walls of the arteries. HDL picks up excess cholesterol in the bloodstream and delivers it to the liver for disposal. A diet with high amounts of monounsaturated fats in place of carbohydrates lowered blood pressure and improved cholesterol levels in a study on 164 subjects with high blood pressure, the OmniHeart Collaborative Research Group reported to the American Heart Association in 2005.
Mediterranean Diet
The Mediterranean diet, consumed by people in countries bordering the Mediterranean Sea, contains a majority of fat calories from monounsaturated fats. The diet may reduce the risk of heart disease, MayoClinic.com notes. The Mediterranean diet emphasizes fruits, vegetables, whole grains, olive oil, nuts and seeds at the base of every meal. Olive and canola oils replace butter. Meats and sweets are rarely eaten. The diet discourages saturated and trans fats, used in many processed foods.
Combats Degenerative Diseases
The monounsaturated fats in olive oil contain natural antioxidants that protect against oxidative stress, cell aging and osteoporosis. Researchers working with the University of Granada found that extra-virgin olive oil, the least processed of olive oils, contains polyphenols, antioxidants to combat degenerative diseases, ScienceDaily reports. Researchers in Spain found that the polyphenols in extra-virgin olive oil may also combat breast cancer, it was reported in the Dec. 18, 2008 issue of BMC Cancer.
References
- Harvard School of Public Health: Fats and Cholesterol -- Out with the Bad, In with the Good
- MayoClinic.com: Mediterranean Diet -- Choose This Heart-Healthy Diet Option
- ScienceDaily: Consuming Extra Virgin Olive Oil Helps to Combat Degenerative Diseases Such as Cancer
- ScienceDaily: Olive Oil May Help to Combat Breast Cancer
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