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The Mediterranean diet is one heavily influenced by monounsaturated fats. In the late 20th century, people in Mediterranean countries consumed more total fat than Northern European countries, but most of the fat was in the form of monounsaturated fatty acids from olive oil and omega-3 fatty acids from fish, vegetables, and certain meats like ...
The heart-protective benefits of olive oil stem from its abundance of monounsaturated fats and polyphenols. Russell recommends using olive oil in place of butter to cook eggs or even on your toast.
Some research shows that compared to a low-fat diet, eating a Mediterranean diet with olive oil, nuts and fish can help reduce the risk of heart attack and stroke. ... Rich in monounsaturated fats ...
This Mediterranean diet staple is high in monounsaturated fats and antioxidants, which fight inflammation and lower LDL cholesterol, says Bannan. Research has found that diets rich in olive oil ...
Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. [119] The high oleic variety sunflower oil contains at least 70% monounsaturated fat. [120] Canola oil and cashews are both about 58% monounsaturated fat. [121]
Amounts of fat types in selected foods. Although polyunsaturated fats are protective against cardiac arrhythmias, a study of post-menopausal women with a relatively low fat intake showed that polyunsaturated fat is positively associated with progression of coronary atherosclerosis, whereas monounsaturated fat is not. [4]
Rouse recommends monounsaturated fats from foods like avocados, almond butter and peanut butter, which can help reduce unfavorable LDL cholesterol while increasing beneficial HDL cholesterol.
Oleic acid has 18 carbons, is found in most animal fats and olive oil, and is a cis-9-monounsaturated fatty acid. C 17 H 33 CO 2 H, IUPAC organization name (Z)-octadec-9-enoic acid, numerical representation 18:1 (9), n-9, molecular weight 282.46, melting point 13.4 °C, specific gravity 0.891. CAS Registry Number 112-80-1.