What are monounsaturated fatty acids?
Monounsaturated fatty acids are heart friendly fats that can help lower “bad” low-density lipoprotein cholesterol (LDL) and improve levels of “good” high density lipoprotein (HDL) cholesterol.
Monounsaturated fatty acids (MUFAs) – commonly found in plant nuts, olive oil, avocados etc. – are fatty acids that contain one double bond in the fatty acid chain (Figure 1). These are healthy type of fats. Examples of MUFAs are oleic acid, palmitoleic acid, and vaccenic acid.
Figure 1 Oleic Acid Structure
Replacing saturated and trans fats in the diet with MUFAs helps in lowering LDL or “bad” cholesterol. MUFAs assist in preventing coronary artery disease and strokes by favoring a healthy blood lipid profile and protecting against type 2 diabetes by helping control blood sugar.
What is “bad” cholesterol?
LDL cholesterol is considered as “bad” cholesterol as it contributes to fatty buildups in arteries causing atherosclerosis. It results in narrowing and hardening of arteries which increases the risk for heart attack, stroke, and peripheral artery diseases. Animal products are high in LDL cholesterol including beef, veal, pork, and egg yolk.
HDL Cholesterol is considered as “good” cholesterol because HDL acts as a scavenger and carries LDL (bad) cholesterol away from the arteries back to the liver to be metabolized and secreted out of the body. A healthy HDL cholesterol level protects against heart attack and stroke. Foods usually present in a Mediterranean diet – such as nuts, seeds, olive oil, avocado, whole grain oats, etc. – are found to lower LDL and increase HDL.
Obstacles to getting “good” cholesterol
One convenient way of getting a daily dose of healthy monounsaturated fatty acids is nut milks such as almond milk. However, not all almond milks available in the market are nutritious due to: a) presence of junk ingredients such as gums, emulsifiers, oils etc.; and b) lower number of nuts per serving. It is of utmost importance to look at the ingredient list and the nutrition label, especially if the intent is to improve the cholesterol profile in the body.
A solution for “good” cholesterol
One easy solution is Elmhurst® Unsweetened Almond Milk which is made with just two simple ingredients: almonds and water. It contains up to 4x more nuts than any other leading brand and has no added junk such as gums or emulsifiers. Elmhurst almond milk is loaded with heart friendly monounsaturated fatty acids such as oleic and palmitoleic acids. The nutrients are available in their highly digestible form owing to Elmhurst’s unique HydroRelease™ technology.
FAQs
Monounsaturated fats in food
- Oils from olives, peanuts, canola seeds, safflower seeds, and sunflower seeds.
- Avocadoes.
- Pumpkin seeds.
- Sesame seeds.
- Almonds.
- Cashews.
- Peanuts and peanut butter.
- Pecans.
Foods and oils with higher amounts of monounsaturated fats include:
- Nuts.
- Avocado.
- Canola oil.
- Olive oil.
- Safflower oil (high oleic)
- Sunflower oil.
- Peanut oil and butter.
- Sesame oil.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
Are eggs high in monounsaturated fat? ›
Around 9% of the egg content is fat.
The fat of an egg is found almost entirely in the yolk; there is less than 0.5% in the albumen. Most of an egg's total fatty acid composition is monounsaturated (approximately 38%). About a further 16% is polyunsaturated and only 28% is saturated.
Is peanut butter high in monounsaturated fat? ›
High in healthy fats
Half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil. Oleic acid has been linked to several health benefits, such as improved insulin sensitivity ( 12 ).
How to remove saturated fat from your body? ›
14 Simple Ways to Reduce Saturated Fat
- Eat more fruits and vegetables.
- Eat more fish and chicken. ...
- Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.
- Bake, broil, or grill meats; avoid frying. ...
- Use fat-free or reduced-fat milk instead of whole milk.
Extra virgin olive oil is highest in monounsaturated fats.
Which nut is highest in monounsaturated fat? ›
Macadamia nuts are 75% fat by weight, 80% of which is monounsaturated. Objective: To examine variations in serum lipid levels in response to a high-monounsaturated fat diet based on macadamia nuts.
What are the six super foods that lower cholesterol? ›
- Legumes. Share on Pinterest. ...
- Avocados. Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol. ...
- Nuts. ...
- Fatty fish. ...
- Whole grains. ...
- Fruits and berries. ...
- Dark chocolate and cocoa. ...
- Garlic.
Best drinks to improve cholesterol
- Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. ...
- Soy drinks. Soy is low in saturated fat. ...
- Oat drinks. ...
- Tomato juice. ...
- Berry smoothies. ...
- Drinks containing sterols and stanols. ...
- Cocoa drinks. ...
- Plant milk smoothies.
What should I avoid eating on the MIND diet?
- Butter/stick margarine.
- Cheese.
- Fried and fast food.
- Red meat like pork and steak.
- Sweets and pastries.
Snacking on sticks of butter has become a popular practice among some TikTok creators following the carnivore diet. The carnivore diet involves eating only animal-based products – like meat, fish, eggs, and dairy – excluding plant-based foods, with some people claiming it can aid with weight loss.
Can you eat eggs on the Portfolio Diet? ›
Being a version of the vegan diet, it excludes meat, poultry, seafood, dairy, and eggs. The Portfolio diet recommends foods strongly linked to lowering cholesterol, with the exception of soy, for which the strength of the evidence behind the FDA's heart health claim is being reassessed.
What foods replace saturated fats with monounsaturated fats in your diet? ›
To replace saturated fats with monounsaturated fats, one can use canola oil instead of butter, or olive oil instead of stick margarine. Saturated fats like those found in butter and margarine can raise cholesterol levels, while monounsaturated fats in canola and olive oil are better for heart health.
What are the best monounsaturated foods? ›
Unsaturated fat
- avocados and avocado oil.
- olives and olive oil.
- peanut butter and peanut oil.
- vegetable oils, such as sunflower, corn, or canola.
- fatty fish, such as salmon and mackerel.
- nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds.
* Fruits, vegetables, grains, seeds, and nuts contain no cholesterol, and most contain little or no saturated fat.
