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Monounsaturated Fats: How Food Affects Health

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This type of fat could be a great friend, but only if you won’t be around it for a long time! Monounsaturated fats offer substantial health advantages if you use them in moderate amounts.

Monounsaturated fats are a healthy fat plentiful in avocado, olive oil, seeds, nuts, nuts, and nut butter. As with other fats, monounsaturated fats are rich in calories (about twice those calories in a gram of protein and carbs offer). You’ll need to oversee your portions when trying to reduce weight. But, everyone requires some fats in their diets to maintain good overall health, a healthy weight, and normal bodily functions. These healthy fats are also flavorful, help satisfy your appetite, and help stabilize your blood sugar level.

Monounsaturated fats keep your heart healthy by lower the blood pressure of your heart, increasing your cholesterol levels, and decreasing the chance of developing heart disease, mainly when you utilize them to substitute unhealthy fats. That is, cook your food using olive or canola oil instead of lard, butter, or stick margarine. Some evidence suggests that replacing monounsaturated fats with refined carbohydrates could boost HDL (good) cholesterol. For instance, you can eat seeds and nuts instead of snacks like pretzels, cookie crackers, candy, or even crackers. Also, it would help if you increased your intake of monounsaturated fats if you’re at risk of type 2 diabetes, as they could reduce your blood glucose response.

Certain monounsaturated fats, such as olive oil and olives, contain polyphenols. These antioxidants shield our bodies from joint inflammation, can help alleviate arthritis pain, and decrease the frequency, duration, and severity of migraine headaches.

The most effective foods to get monounsaturated fats include olive oil (and olives) and canola oil. Macadamia nuts and avocados, hazelnuts, pecans, cashews, peanuts, almonds, Brazil nuts, pistachio nuts, pine nuts, peanut butter (and other nuts butter), Sesame seeds (and Tahini), and pumpkin seeds. Sunflower seeds.

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