subject: 4 Excellent Health Benefits Of Monounsaturated Fat [print this page] Unlike the majority of fats, monounsaturated fat is generally seen in a positive light. The large amount of publicity that has been given to the Mediterranean diet and olive oil means that this type of fat is often seen as a super food that is essential for good health. In this article I am going to be delving deeper into this topic and revealing four excellent health benefits that monounsaturated fats provide.
1) BETTER BLOOD CHOLESTEROL LEVELS:- Cholesterol can be broken down into two types; low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol has been linked with a number of negative symptoms including heart disease, high blood pressure and organ damage. HDL cholesterol has a more positive role and transports excess LDL cholesterol from the blood to the liver where it is then removed from the body. Eating fats that are monounsaturated lowers blood levels of LDL cholesterol and raises blood levels of HDL cholesterol. This improves your overall blood cholesterol levels and helps protects your cells, organs and blood vessels from damage.
2) BETTER BLOOD GLUCOSE CONTROL:- Poor blood glucose is a problem that can affect anyone but it is a particularly big issue for diabetics. It can cause a number of unpleasant symptoms and in the worst cases leads to organ damage. Monounsaturated fats can improve your body's blood glucose control in two ways. First, they contain a protein called aidponectin. Studies have shown that aidponectin improves your body's control of insulin (a hormone that allows your cells to take glucose from the blood). Secondly, this type of fat improves your cell's insulin sensitivity which further improves your blood glucose control.
3) CANCER PROTECTION:- Research has shown that monounsaturated fats can protect you from a variety of cancers. A study [1] that looked at the diets of women in Sweden concluded that those who ate higher levels of this fat had a reduced breast cancer risk. Another study [2] that supplemented the diets of rats with either olive oil or safflower oil found that the rats fed olive oil (an oil rich in monounsaturated fats) had a much lower colon cancer risk.
4) SOURCE OF FAT SOLUBLE VITAMINS:- Monounsaturated fats can be sourced from nuts, oils and seeds. Most of these foods are an excellent source of the fat soluble vitamins A, D, E and K. These fat soluble vitamins help your body in many ways which include helping your blood clot, supporting strong bones and protecting your cells from oxidative damage.
As you can see from this article, there are many reasons that people praise this type of fat. It acts in both a supportive and protective role. To enjoy the benefits listed in this article monounsaturated fats need to be part of your diet. So next time you cook some food, use olive oil. Next time you reach for the crisps, have some nuts instead. Making a conscious effort to consume this type of fat will help you maintain optimal health.
References:
[1] Wolk, A et al., (1998) A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer. Archives of Internal Medicine. 158,41-45.
[2] Bartoli, R et al., (1999) Effect of olive oil on early and late events of colon carcinogenesis in rats: modulation of arachidonic acid metabolism and local prostaglandin E2 synthesis. GUT. 46,191-199.
