Monounsaturated Fats: Great For Heart Health

monounsaturated fats



Monounsaturated fats are good fats. They are also known as omega 9 fatty acids of which oleic acid is the main component. It is not an essential fat as the body can make it, provided there are omega 3 and 6 fats present.

These fats which are found in animal and vegetable sources are beneficial to your health, but should be eating in moderation. Olive oil is a great source.

People who follow a Mediterranean diet which is very high in omega 9 fats such as olive oil, tend to have a lower risk of heart disease and stroke. This is because it helps to lower the bad LDL cholesterol level in the blood while raising the good HDL cholesterol level.

Omega 9 fats are typically high in vitamin E which is an antioxidant as well as provide nutrients which help develop and maintain the body’s cells.

Health benefits of Omega 9 fat:

  • Lowers blood cholesterol level which reduces the risk of heart disease and stroke
  • Helps to keep the arteries supple, reducing the risk of atherosclerosis (hardening of the arteries)
  • Helps to improve our immunity
  • Helps reduce the risk of certain cancers

monounsaturated fats

Foods which contain mostly Omega 9s:

  • Olive oil
  • Canola oil
  • Peanut oil
  • Olives
  • Peanut butter
  • Tuna
  • Mackerel
  • Salmon
  • Sardines
  • Peanuts
  • Almonds
  • Hazelnuts
  • Pecan nuts
  • Cashew nuts
  • Pumpkin seeds
  • Sesame seeds
  • Avocados
  • Chicken


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