Monounsaturated Fat And Heart Benefits

Health benefits of omega 9 or Oleic acid:

  • Lowers cholesterol levels, thereby reduces the risk of cardiovascular disease
  • Reduces atherosclerosis (hardening of the arteries)
  • Reduces insulin resistance, thereby improves glucose (blood sugar) maintenance
  • Improves immune function
  • Provides protection against certain types of cancer

The best way to get your Omega 9

  • Olive oil
  • Olives
  • Avocados
  • High oleic sunflower oil
  • High oleic safflower oil
  • Almonds
  • Pecans
  • Pistachio nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts

olive oil

Omega 9 is a monounsaturated fat, a healthier type of fat that can lower your of heart disease by reducing the oxidation of  your cholesterol.

In contrast, saturated and trans fats — such as butter, animal fats, refined tropical oils and partially hydrogenated oils  increase your risk of heart disease by increasing your total of small dense LDL cholesterol levels.

According to experts, consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. Substitute olive oil for most  saturated  and polyunsaturated fats rather than just adding more olive oil to your diet.

Olive oil contains one of  the highest levels of polyphenols, such as tyrosol, hydroxytyrosol and oleuropin, powerful antioxidants that promote heart health and anti-cancer properties.

As a personal trainer, and nutrition consultant, I recommend for optimum weight loss,  not to neglect your fat intake, it is part of a healthy diet.

Udo Erasmus, Ph.D., and Barry Sears,Ph.D, both world experts in nutrition, advocate 20-30% of your total calories should come from good fat.

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