Heart disease is the number one killer of both men and women in the U.S. The Centers for Disease Control and Prevention says heart disease was projected to cost more than $316 billion in 2010. Restricting how much saturated fat (butter, margarine) and trans fat (prepackaged baked goods) you eat is one of the best thing you can do lower your risk of heart disease and keep your cholesterol levels under control. Monounsaturated fats, on the other hand, are good for your overall health and can lower your risk of heart disease.
Types
Monounsaturated fats are in liquid form at room temperature but start to turn solid when refrigerated. Examples of foods high in monounsaturated fats include avocados, peanut butter, nuts (almonds, pecans, hazelnuts), seeds and vegetable oils including canola, sunflower, sesame and olive oils. For maximum benefits replace saturated fats with olive oil when cooking.
Effects
Monounsaturated fats are regarded as heart healthy fats because they lower LDL, or "bad" cholesterol. The Food and Drug Administration says consuming as little as 2 tbsp. of olive oil per day is enough to lower your risk of heart disease.
Nutrients
In addition to its heart-related benefits, monounsaturated fats also contain nutrients. Its high vitamin E content helps your body to develop and maintain healthy cells. The Harvard School of Public Health says monounsaturated fats help reduce inflammation and stabilize heart rhythms.
Moderation
All types of fat contain nine calories per gram. While monounsaturated fat is healthier in comparison to saturated fat and trans fat it should still be consumed in moderation. The American Heart Association says your daily consumption of all fats combined should not exceed 35 percent of your caloric intake.
Prevention
Limiting your fat intake and sticking with the monounsaturated variety is just one of several ways you can reduce your risk of heart disease. A heart healthy eating plan also includes plenty of fruits and vegetables. It's almost important to limit your salt intake to help keep your blood pressure under control. Exercising for 30 minutes most days of the week also helps prevent heart disease.
