While consuming too much fat of any type can cause problems such as obesity, choosing monounsaturated fats over other types may be the healthiest option. Monounsaturated fats are known to impact cholesterol levels and are included as a major component of heart-healthy diets such as the Mediterranean diet.
Monounsaturated Fat
Monounsaturated fats contain one double-bonded carbon in a chain of single-bonded carbons, unlike other fats that contain far more double bonds. At room temperature, monounsaturated fats are liquid, but they can solidify when placed in the refrigerator. Most fat-containing foods have a combination of different fats, but some foods contain a high percentage of monounsaturated fat in their total fat profile. Olive oil, nuts, seeds and avocados contain high levels of monounsaturated fat.
Effect on Cholesterol
Monounsaturated fats can lower total cholesterol and LDL cholesterol levels. LDL cholesterol is sometimes called bad cholesterol because it can build up in the arteries to form dangerous plaques. In addition to lowering LDL and total cholesterol levels, monounsaturated fat may also raise HDL cholesterol levels, the good cholesterol that lowers heart disease risk. A study published in the November 2010 issue of the "Canadian Medical Association Journal" found that a diet high in monounsaturated fats raised HDL cholesterol by 12.5 percent and reduced LDL levels by 35 percent over four weeks in individuals with mild to moderate cholesterol levels. A diet high in monounsaturated fat may also lower triglycerides, another form of lipid in the bloodstream.
Heart Health
Consuming monounsaturated fat may also benefit heart health in other ways. A 2005 study in the "Journal of the American Medical Association" found evidence that consuming monounsaturated fats in the diet lowered blood pressure in addition to its effects on blood lipids. The study also found that the overall risk of cardiovascular disease was lowered over a ten year time period for monounsaturated fat eaters when compared to those who ate a diet rich in carbohydrates.
Usage
One way to take advantage of the benefits of monounsaturated fats is to use them in situations where you would normally use an unhealthy saturated fat. Spreading olive oil or avocado on bread instead of butter is one such healthy substitution. Aim for an intake of 10 to 25 percent of your daily calories from monounsaturated fat and most of the remainder from polyunsaturated fat, another healthy type. Overall fat intake should make up 25 to 35 percent of your daily calories.
References
- American Heart Association: Monounsaturated Fats
- Harvard School of Public Health: Fats and Cholesterol
- "Journal of the American Medical Association": Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial; LP Appel, et al.; Nov 2005
- Eurekalert: Adding monounsaturated fats to a low-cholesterol diet can further improve levels
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