Thus there is still no word on what is the optimum level of oleic acid that you need in your diet and if this was known you could possible titrate your daily fat intake with monounsaturated
oils for optimum nutrition.
A cornerstone of the Mediterranean diet, olive oil is high in heart-friendly monounsaturated
fat (although, like many other oils, it is still reasonably high in saturates).
In other research, diets rich in monounsaturated
fatty acid--found in avocado--were shown to be protective of age-related eye dysfunction.
Here is a good way to tell the difference: Trans and saturated fats are primarily solid at room temperature, while poly and monounsaturated
fats are liquid.
Canola oil is about 58 percent monounsaturated
fat; high-oleic canola oil, used primarily in manufacturing packaged and processed foods to prolong and stabilize their shelf life (much as trans fats were used; look for the term "high-oleic" on the ingredients label), has about 75 percent monounsaturated
The group wanted to make the claim for monounsaturated
fats contained in just one tablespoon of olive oil per day.
In contrast, women who consumed the most monounsaturated
fats (found in foods such as olive oil, canola oil, and cashews) experienced better cognition and memory over the study period.
Our analysis suggests if you substitute out 5 percent of your saturated fat calories with 5 percent monounsaturated
fats, you could have a 50 percent lower risk [of memory and cognitive decay.
The American Heart Association is expanding and improving its Heart-Check Food Certification Program to allow certification of more foods with healthier fats, including fish, nuts and other foods higher in monounsaturated
and polyunsaturated fats.
It is a monounsaturated
fat that can decrease the LDL levels and at the same time increase the HDL cholesterol.
fat comprises 55% of the fat in pistachios, 32% is polyunsaturated.
MEDICAL experts have found men who consume lots of saturated fat and monounsaturated
fat may have fewer sperm.