Saturated fats come from animal and dairy products, while unsaturated fats come from plants and shellfish. Monounsaturated fats, found in vegetables, nuts, seeds, and fish, have health benefits such as lowering LDL cholesterol and increasing HDL. A diet high in monounsaturated fat is more effective in preventing heart disease than a low-fat diet. However, moderation is key as foods high in monounsaturated fat are also high in calories.
Fats are generally classified as saturated or unsaturated. The main chemical difference between the two is that the carbon atoms in saturated fats have all the hydrogen they can hold, which is why they are known as saturated; The carbon atoms of unsaturated fats have at least one location where hydrogen can be added. Monounsaturated fats, also known as monounsaturated fatty acids, or MUFAs, have at least one double-bonded carbon in the molecule, which has room for more hydrogen.
Saturated fats come mainly from animal and dairy products, such as meat, eggs, whole milk, and butter. They are generally solid at room temperature and are much more difficult for the body to process in large quantities. In contrast, unsaturated fats are liquid at room temperature and come primarily from plants and shellfish, and are much more easily processed.
Monounsaturated fats have important health benefits, including the ability to lower low-density (LDL) cholesterol, which can build up as plaque in vessels and arteries, increasing the chance of heart disease or stroke. Monounsaturated fats also increase high-density lipoproteins (HDL), known as good cholesterol. HDL is thought to decrease plaque in the arteries and remove cholesterol in the blood from the arteries to the liver, where it can be expelled from the body. In this way, HDL actually provides protection against heart disease and stroke.
Monounsaturated fats can also lower triglycerides, a form of fat found in the blood. Elevated triglyceride levels are associated with diabetes and heart disease and can be caused by obesity, lack of physical activity, smoking, excessive consumption of sugar, alcohol, and a high carbohydrate diet. High triglyceride levels seem to present an even greater risk of heart attack in women than in men.
At one point, doctors recommended low-fat diets as a way to prevent heart disease and stroke. While it’s true that low-fat diets lower LDL and total cholesterol levels, they also tend to be high in carbohydrates and have the negative side effects of increased triglyceride levels and decreased HDL. Research has shown that diets high in monounsaturated fat are actually more effective than diets low in fat in preventing heart disease. Most health organizations recommend a diet in which about one-third of your daily calorie intake comes from unsaturated fat, while only a small percentage should come from saturated fat products.
Monounsaturated fats are found in many vegetables, nuts, seeds, and fish. Cooking oils that are high in these fats include canola, peanut, sesame, sunflower, and olive oil. Pumpkin, sesame, sunflower, and pumpkin seeds are excellent sources, as are almonds, walnuts, macadamias, walnuts, pistachios, and hazelnuts. Fish high in monounsaturated fat include herring, halibut, mackerel, and eel. Avocados, peanuts, tofu, beans, falafel, and hummus are additional sources of monounsaturated fat.
While it is important to replace saturated fat with unsaturated fat in the diet, moderation should be exercised. Foods that contain MUFA tend to be higher in calories than other foods, and just because they are healthy doesn’t prevent a person from becoming obese from eating too much. Exercise and a balanced diet should be part of a total health plan.
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