Vegetable oils and nuts contain monounsaturated fats that can improve heart health. A typical person can gain energy from calories in monounsaturated fats without clogging the heart. The body uses these fats well.
The Fat
Monounsaturated fat is not fully saturated. The processes of hydrogenation and partial hydrogenation make these fats trans fats, which can cause health problems.
Health Benefits
Energy is gained from the 9 calories per fat gram. During energy burn, monounsaturated fat does not collect in the heart and arteries because the body's use of these fats is not blocked by full saturation.
Life Benefits
A healthy fat diet reduces the risk of atherosclerosis and cardiovascular heart disease. Beneficial fatty acids in monounsaturated fat, such as oleic acid, help use fats for energy.
Sources
Vegetable oils and nuts are the best food sources for monounsaturated fat. Common sources are olive oil and canola oil, avocados and almonds.
Recommendations
With a moderate fat intake, you can eat healthy by substituting monounsaturated fats for saturated fats and trans fats. The National Institutes of Health says health benefits are gained from keeping your daily fat intake at 20 to 35 percent of total calories; 13 percent monounsaturated fat is a moderate amount.
Tags: these fats, fats trans, fats trans fats, from calories, gained from, monounsaturated fats, oils nuts