Monounsaturated Fats (monounsaturated acids or MUFAs) are dietary oils with health benefits. They come from plants. When chilled, MUFAs thicken. They remain liquid at room temperature. Monounsaturated Fats are healthy along with Polyunsaturated Fats.
Trans and saturated fats, which nutritionists consider unhealthy, remain solid at room temperature. These fats increase the risk of heart disease and stroke by promoting plaque accumulation in blood vessels. Health experts often recommend substituting saturated and trans fats with monounsaturated and polyunsaturated oils.
What Are the Monounsaturated Fatty Acids?
The structure is different from that of saturated fats. Mono means that these fats have only one double bond. The number of double bonds affects the melting point of a fatty acid chain. Generally, the more double bonds, the less tightly they are packed. Monounsaturated fatty acids have only one double bond and a lower melting point.
These chains can increase the amount of bad cholesterol in your blood and clog arteries. These chains can increase harmful cholesterol levels in the blood and clog the arteries.
Multiple double bonds characterize the structure of polyunsaturated fatty acids.
Trans-unsaturated fats are oils that have been (usually) produced artificially by adding hydrogen to increase the number of double bonds. Some animal-based products contain small amounts of natural trans fat. The USDA recommends that trans fats be limited as much as possible. 3
The U.S. Food and Drug Administration (FDA) has taken measures to eliminate artificial trans fats from foods. Manufacturers will no longer be able to add partially hydrogenated oil (trans fat) into food products after January 1, 2020. 4
Health Benefits
Monounsaturated fatty acids help regulate cell function. They help the body absorb Vitamin D and build stronger bones.
Reduces Heart Disease and Stroke Risk
Monounsaturated fatty acids can reduce the amount of low-density cholesterol (LDL). Your risk of heart disease and stroke is reduced if you keep your LDL levels low. 5
An extensive review confirmed that diets high in MUFAs were associated with a reduced risk of cardiovascular disease. The report’s authors suggest that guidelines for monounsaturated and polyunsaturated fat intake should be developed. 6
It would be helpful for people to make informed choices about the fats they consume.
Regarding reducing cardiovascular disease risk, the quality of fats is more important than quantity. 6
Reduces the risk of high cholesterol
It is a substance that looks like waxy fat. The right amount is necessary to maintain good health. Too much can cause high cholesterol and other health problems.
Plaque build-up can be caused by genetics but is more often due to a diet high in saturated and trans fats from animal products and packaged desserts. This can lead to a stroke or heart attack, among other health problems. Genetics can play a role in plaque build-up, but it is more likely caused by eating a lot of saturated and trans fats. This includes animal products and packaged sweets.
Unsaturated fats can reduce LDL cholesterol, the “bad” cholesterol, while increasing HDL cholesterol, the “good” cholesterol.
Helps Reduce Inflammation
U.S. News and World Report ranks the Mediterranean diet number one for its heart health benefits. News and World Report ranked it the number one healthy diet for diabetes, heart disease, and overall.
A 2021 review found evidence that diets high in saturated fats could cause chronic inflammation. This can increase the risk of cardiovascular disease and type 2 diabetes. Monounsaturated fats are more “favorable to an anti-inflammatory condition” and can reduce the risk of diabetes and heart disease.
Can Help Manage Diabetes
In a study published in Diabetes, Obesity, and Metabolism, researchers compared two diets for people with type 2 diabetes: a low-carbohydrate, high-unsaturated-fat diet and a low-carbohydrate, high-fat diet.
The researchers found that both diets had similar benefits on blood sugar levels and weight loss. The high-unsaturated diet allowed people to reduce their medication more and maintain better blood glucose levels.
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Some Lifestyle Factors May Improve
A small study published in the American Journal of Clinical Nutrition examined the role of monounsaturated fatty acids in the lifestyle habits of adolescents.
The study compared men and women in their 20s to 30s (14 in one group and 18 in another). Participants consumed diets high in saturated fats (a typical Western diet) or monounsaturated fatty acids (a Mediterranean diet).
The researchers found that a diet rich in monounsaturated fatty acids was linked to less anger, a better mood, and more physical activity. The Mediterranean diet group saw an increase in Resting Energy Expenditure.
Monounsaturated fats are found in many foods.
Monounsaturated fatty acids are primarily found in plant-based sources such as seeds and nuts. Many foods contain more than one type of fat. Olive oil, for example, contains monounsaturated (73%) and polyunsaturated (10.5%) fats as well as saturated (14%). Butter is composed of about 21% monounsaturated and 51% saturated fat.