The short answer is, yes. Olive oil is a great example, as it is very high in monounsaturated fat which a heart healthy fat. But it also contains about 15% saturated fat. Should you avoid olive oil? The answer is no because it is higher in the healthy fats. However, you do want to control how much you consume due to the saturated fat and calorie content (all fat, gram for gram, contains the same amount of calories). Overall, you want to keep saturated fat under 10% of total calories (under 7% if you have a history of heart disease or diabetes) for optimal health. For more information on heart health, head to the heart health and diet section of the Academy of Nutrition and Dietetics (formerly American Dietetic Association): http://www.eatright.org/Public/content.aspx?id=6820&terms=heart+health
Fats
At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fats are called unsaturated fats, and can be found in oils like olive and canola oils, nuts and seeds. These fats can help your body get rid of cholesterol. Saturated fats often have had hydrogen added to them to make them more solid. Other saturated fats are found in cream, butter and meats. They can raise your blood cholesterol. Its wise to learn which is which and check nutrition labels to make proper choices.
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 2 Answers
The types of unsaturated fats are: the monounsaturated and polyunsaturated fats, which are found in nuts, fish, and vegetable and fruit oils. These fats are naturally "unsaturated" because they do not contain the maximum number of hydrogen atoms, and usually remain liquid at room temperature. The prefixes "poly" and "mono" refer to the number of the unsaturated hydrogen bonds.Find out more about this book:
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American Diabetes Association answeredSee All 4 AnswersMonounsaturated fat is in olive and canola oil, avocados, nuts, and all-natural peanut butter. -
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Intermountain Healthcare answeredSee All 3 AnswersPolyunsaturated fats are found in plant foods and some fish. Good sources include vegetable oils such as safflower, sunflower, corn, cottonseed, and soybean. Salmon and tuna are also good sources. -
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Intermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain HealthcareSee All 3 AnswersUnsaturated fat is a type of fat that is liquid at room temperature and comes mostly from plant sources. Eating foods high in unsaturated fat -- especially in place of foods with a lot of saturated fat -- may help lower LDL cholesterol levels. This helps lower your risk of heart disease. There are two main types of unsaturated fat: monounsaturated and polyunsaturated. -
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Dr. William B. Salt, MD , Gastroenterology, answered
The PUFAs are polyunsaturated fats that cannot be made by the body and must be obtained from the diet or from supplements. We regularly need two classes of PUFAs, omega-3 and omega-6 fatty acids. In general, the chemical messenger hormones synthesized from omega-6 fatty acids promote (or upregulate) inflammation. Omega-3 fatty acids have the opposite effect: they reduce (or downregulate) inflammation. We need omega-6 and omega-3 essential fatty acids in proper balance to regain balance and find health.
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 3 Answers
Olives and olive oil are a key source of monounsaturated fats. Avocados are another food rich in monounsaturated fats and high in fiber and potassium. Avocados are also one of the few dietary sources of vitamin E. If you wish to eat fat, an avocado is a good choice. Remember that one avocado can be as much as one third of your daily fat allowance, with nearly 20 grams of fat in each. For you aficionados, Florida avocados, although not as creamy tasting as California avocados, contain significantly less fat.
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Penn Medicine answeredMonounsaturated fats (MUFAs) can actually lower total cholesterol and increase good, HDL cholesterol. Try to include a few servings of these foods in your diet: nuts, peanuts, walnuts, pistachios, cashew nuts, hazelnuts (remember, keep nut servings to 1/4 cup), avocado oil, canola oil and olive oil.
Remember, just 1 tablespoon of oil contains approximately 120 calories and 14 grams of fat -- although it is a healthier fat, you still need to use it in small amounts. -
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredA diet containing moderate amounts of polyunsaturated fats can be good for your health. When you choose polyunsaturated fats instead of saturated fats, they can lower your cholesterol.
But large amounts of highly polyunsaturated fats (found in corn, sunflower, safflower and soybean oils) are not good for you. Eating too much of these fats may increase your risk of certain cancers. Cutting back on your overall fat intake and choosing a balance of healthy fats including monounsaturated fats (found in olive oil) and omega-3 fatty acids (a polyunsaturated fat in fatty fish and nuts), is healthier than relying solely on polyunsaturated fats. Remember, in order to lose weight, calories matter -- and all fats are high in calories. -
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Johns Hopkins Medicine answeredSee All 3 AnswersPolyunsaturated fats are liquid at room temperature, can help lower high blood cholesterol levels if part of a low-fat diet but may also lower “good” cholesterol (HDL). Food sources include oils such as safflower, sunflower, corn, soybean and sesame oil, nuts such as chestnuts, soy nuts and walnuts and seeds such as pumpkin, sesame and sunflower seeds.