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It is a reliable source of an 80% oleic oil with a high level of dietary monounsaturates.
Since avocados are another source of monounsaturates, opt for guacamole instead of cheese dip.
A relatively simple change--substituting monounsaturates for saturated fats--can achieve that a lot more easily, he argues, than making people look up food choices in GI tables before they sit down to eat.
Studies have shown that people who eat more monounsaturates have lower levels of bad cholesterol than those who simply eat a low-fat diet.
* Keep monounsaturates at a level of 10 to 15 percent of total calories
Willett says that he is "not hesitant about consuming a diet that is 35 to 40 percent of calories from fat, as long as those fat calories are mainly from monounsaturates" like olive oil.
If you still don't fancy salad dressing, top salads with avocado instead - it has a similar effect because it contains heart-healthy monounsaturates.
Hazelnuts, macadamias, almonds, pecans, and pistachios all furnish 57 to 83 percent of their fats as monounsaturates. Although technically a legume rather than a nut, peanuts also pack a hefty dose; monounsaturates comprise roughly 50 percent of their fat.
For each 10 grams of monounsaturates that a woman consumed daily, the risk of breast cancer fell by 55 percent.
One study found people who had a good intake of monounsaturates had fewer wrinkles, possibly because the fats helped the skin resist the activity of free radicals.
LOW in salt, and the olive oil means these are a good source of cholesterol-lowering monounsaturates. They contain half the saturated fat content of the main Walkers Sensations range.