Monounsaturated fats are considered the healthiest type of dietary fat. Monounsaturated fats remain stable at high temperatures and are therefore recommended for cooking because there are less likely to become saturated or hydrogenated.
Chemically, fats are monounsaturated fats containing a double carbon molecule.
Monounsaturated fats keep their liquid form at room temperature and become solid when chilled. Fats that are solid at room temperature contain hydrogenated oils and a high level of trans fats.
The health benefits of monounsaturated fats
– Monounsaturated fats reduce the risk of heart disease, stroke and cancer. When eaten in moderation and when used to replace saturated fats and trans fats, monounsaturated fats can be beneficial to your health. They help lower bad cholesterol (LDL) levels in the body, while increasing levels of good cholesterol (HDL) in the blood. Monounsaturated fats may reduce the risk of triggering not only a cardiovascular disease but also a stroke, while providing the body with a series of nutrients, such as vitamin E. Also, monounsaturated fats decrease the risk of cancer formation. They are a good choice for those who want to lose weight and may be helpful in relieving pain caused by rheumatoid arthritis.
– Monounsaturated fats promote the absorption of nutrients in the body. A certain amount of fat is essential for a healthy diet. They help the body absorb nutrients, especially fat soluble vitamins such as vitamins A, D, E and K. Healthy fats provide energy and help maintain healthy skin and hair. In addition, it provides a feeling of fullness.
– Monounsaturated fats improve brain function. Omega 3 fatty acids are a type of monounsaturated fats that are important for brain development and improved cognitive function. Omega 3 may help maintain mental acuity in the elderly. Research shows a 10% reduction in cognitive decline in older adults who consumed an adequate amount of monounsaturated fats in the form of omega 3 fatty acids.
– Monounsaturated fats regulate body functions. In addition, monounsaturated fats and fatty acids help maintain the heart’s health by reducing cholesterol, triglycerides total. Fats are necessary for the normal growth and development of children and improve the brain function and central nervous system. Monounsaturated fats produce hormone-like substances that regulate blood pressure, blood clotting and improve the immune system.
Research has shown that diets that include healthy amounts of monounsaturated fats offer multiple health benefits including:
– lowering the risk of breast cancer.
– reduce cholesterol levels and improve blood lipid profile.
– reducing the risk of developing cardiovascular disease and stroke. Diets containing monounsaturated fats are linked to heart health and fewer cases of stroke.
– weight loss, especially after replacing trans fats in the diet with polyunsaturated and monounsaturated fats.
– less severe pain and reduce stiffness in people with Rheumatoid arthritis.
– reduce tummy fat.
– helps maintain a healthy weight and physiological functions.
– helps rapid installation of satiety.
– stabilizes blood sugar levels.
– protects the heart by lowering blood pressure and improving the good cholesterol.
– some types of monounsaturated fats such as olive oil, contain polyphenols – antioxidants that protect the body from inflammation, reduces pain caused by arthritis, and severity and duration of pain caused by migraines.
How to introduce monounsaturated fats in your diet in a balanced way
Although monounsaturated fats can lead to a number of health benefits is important not to consume them excessively. It is shown that these fats represent more than 35% of daily calories. You need to reduce as much as possible the intake of saturated and trans fats and try to replace them with monounsaturated and polyunsaturated. Monounsaturated fats come mainly from plant sources. Foods that contain monounsaturated fats include – peanuts – avocados – olives – rape – almonds.
Vegetable oils and nuts are among the richest sources of monounsaturated fats. In the same category fall and sunflower oil, safflower oil, corn oil, cod liver oil, canola oil, macadamia nuts, pecans, pistachios, cashews, sesame seeds, pumpkin seeds etc.
Fish meat is high in polyunsaturated fats (especially omega 3). Among the fish species that contain appreciable amounts of monounsaturated fats include herring, halibut and mackerel. To make the body get an adequate intake of monounsaturated eat two to three servings of fish a week.
Also, if you want to balance your diet and eat more monounsaturated fats, introduce grains, butter, eggs and various cheeses into your breakfast.
Avoid processed foods and fried foods that give your body the harmful fats. Try to include in your diet especially olive oil, peanuts and almonds instead of margarine, for example.