Monounsaturated Fat

This type of fat should make up the bulk of dietary fat. Monounsaturated fat, also referred to as “oleic” or “omega-9,” has been shown to have many health benefits, including helping to prevent cancer, heart disease, obesity, and other chronic illnesses. The Mediterranean diet, with its lower incidence of obesity and diseases, is relatively high in monounsaturated fat, which may be the key reason for its health benefits. In some cases, we know how monounsaturated fat can prevent disease. This fat is known to raise “good” HDL cholesterol and lower “bad” LDL cholesterol, which can greatly improve cardiovascular health.

Monounsaturated fat is also very stable. As discussed later, polyunsaturated fat is easily oxidized and can form dangerous oxygen free radicals from exposure to air, light, and heat. These free radicals can lead to bodily dysfunction, contributing to injuries and even disease. Due to its chemical structure, monounsaturated fat is virtually immune to oxidation through cooking or exposure to air and light.

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Monounsaturated fat is found in many foods, and some oils are predominantly this type of fat. Foods highest in monounsaturated fats include avocados, almonds, and macadamia nuts, with other nuts and seeds containing moderate amounts. Olive oil is very high in monounsaturated fat and is one of the best oils for both cooking and use on salads or other foods.

The best olive oil to use is the least processed and most nutritious—extra virgin olive oil. This is obtained from the whole fruit by using a cold-press technique, which does not alter the natural antioxidants, phytonutrients, or quality of the oil. The most potent phytonutrients are phenols, which give the oil its slightly bitter taste. Very high amounts of phenols are found in extra virgin olive oil. Phytonutrients, including phenols, are virtually absent in almost all other oils.

By using extra virgin olive oil for most of your oil needs, as well as eating foods that are high in health-promoting monounsaturated fat, such as avocados and almonds, you’ll be taking an important step to balancing your dietary fats.