Monounsaturated fats

Monounsaturated fats are beneficial for lowering total and LDL cholesterol, especially when used in place of saturated and trans fats. However, research suggests that replacing saturated and trans fats with polyunsaturated fats provides the greatest LDL lowering benefits.

Monounsaturated varieties of fat are popular in part due to their role in the Mediterranean diet, and the health benefits seen with this way of eating. Generally, the higher monounsaturated fat content of diets within Mediterranean countries is linked with lowered blood pressure and reduction in risk of heart disease.


How much can they lower cholesterol?

Compared to a Standard American Diet, a high monounsaturated and low saturated fat diet can lower LDL cholesterol by 14%, lower total cholesterol by 10%, and reduce triglycerides by 13%, generally with no change in HDL cholesterol levels.


Food sources

• Using canola margarine instead of butter
• Cooking with olive oil instead of lard or butter
• Using cashews in a salad instead of bacon
• Having peanut butter on toast instead of cream cheese
• Topping casseroles with crushed almonds, breadcrumbs and seasoning instead of cheese
• Using olive oil mixed with balsamic vinegar on salads instead of having creamy dressings
• Having avocado on bread instead of meat paste
• Having plain icing with crushed nuts on top of a cake instead of cream cheese frosting
• Using olive spread or olive oil in baking instead of butter
• Basting vegetables with macadamia nut oil instead of dripping or lard
• Making a stir fry with sesame oil and tossed vegetables instead of coating it in coconut cream
• Baking healthy cakes and bars with the use of olive oil instead of relying on commercially prepared items
• Having a tossed salad with olives instead of caesar salad
• Using avocado and tomato on bread instead of processed meats

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