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Monounsaturated fats are found in animal flesh such as red meat, whole milk products, nuts, and high fat fruits such as olives and avocados. Algal oil is about 92% monounsaturated fat. Olive oil is about 75% monounsaturated fat. [10] The high oleic variety sunflower oil contains at least 70% monounsaturated fat. [11]
Rich in monounsaturated fats, it helps lower LDL cholesterol (often referred to as the “bad” kind) and raises HDL cholesterol (the “good” kind), which can help reduce the risk of ...
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.
“Choose unsaturated fats over saturated fats when possible,” she adds. Avocados are rich in healthy monounsaturated fats, which support bile production without overwhelming digestion.
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]
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. [117] The high oleic variety sunflower oil contains at least 70% monounsaturated fat. [118] Canola oil and cashews are both about 58% monounsaturated fat. [119]
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 ...
“Pecans are rich in oleic acid, a heart-healthy monounsaturated fat also found in olive oil. Oleic acid has been shown to help reduce inflammation and lower the risk of heart disease and type 2 ...