Frequent consumption of both vitamin E and the monounsaturated
fats in black olives is associated with lower rates of colon cancer.
Editor's Note: In contrast, having a higher intake of monounsaturated
fat from animal sources, including red meat, poultry and full-fat dairy products, was associated with a greater risk of death during follow-up.
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.
They found that in a 2,000-calorie-per-day diet, replacing only 100 calories of fat from milk, cheese and yogurt with the equivalent amount of energy calories from monounsaturated
and polyunsaturated sources lowered the risk of cardiovascular disease by 10 percent and 24 percent respectively and reduced the risk of death by 13 to 27 percent.
Walnut oil, produced largely in France, Australia, New Zealand and the US, has a distinctive taste and provides mainly monounsaturated
Switching from butter to polyunsaturated or monounsaturated
spreads can help lower your cholesterol
"The results of this study suggest that monounsaturated
fat, fiber, phytosterols and other bioactives in avocados may provide greater benefits to cardiovascular disease risk factors compared to a calorie matched low fat diet," says Penny Kris-Etherton, Ph.D., RD, lead author of the study who is an expert in cardiovascular nutrition and Distinguished Professor at Pennsylvania State University.
Over the course of four years, she found that women who consumed high amounts of monounsaturated
fats had better overall cognitive function and memory.
fats are found in olive, canola sesame, and peanut oils, nuts, and avocados.
The Mediterranean diet--the beneficial components being high intake of vegetables, legumes, fruits and nuts, cereal, fish, and monounsaturated
fats with small amounts of meat, poultry, and high-fat dairy products--reduces mortality by 25%, coronary heart disease deaths by 33%, and cancer by 24%.
The intended effect of the modification in 305423 soybean is to produce seeds with increased levels of monounsaturated
fatty acid (oleic) and decreased levels of polyunsaturated fatty acids (linoleic and linolenic).
fats in these vegetable oils appear to reduce abdominal fat, which in turn may decrease metabolic syndrome risk factors," Penny Kris-Etherton, Distinguished Professor of Nutrition, Penn State said.