The anti-inflammatory abilities of the monounsaturated
fats, vitamin E and polyphenols in black olives may also help dull the asperity of asthma, osteoarthritis, and rheumatoid arthritis.
While physicians and health practitioners advise substituting monounsaturated
and polyunsaturated fats with food that contains saturated and trans fat, it is still not that easy to eat"clean" all the time.
Subjects whose intake of monounsaturated
fatty acids from plants was categorized as high had a 16% lower risk of all-cause mort ality in comparison with those whose intake was low.
With all the hype about monounsaturated
fatty acids, you would have thought that there would be an easy and straightforward answer to this obvious question.
"The results of this study suggest that the monounsaturated
fats, fibre, lutein and other bioactives make avocados particularly effective at enriching neural lutein levels, which may provide benefits for not only eye health, but for brain health," she concluded.
Polyunsaturated fats and monounsaturated
fats are healthier, because they do not contribute to the creation of plaques in the arteries.
We need to consume a balance of polyunsaturated, monounsaturated
and even saturated fats (for vitamin D) to boost energy levels, promote our heart health, and benefit from their anti-inflammatory properties.
Previous studies have suggested that avocados are a cholesterol-lowering food, but this is the first study to look at health implications of avocados beyond monounsaturated
fatty acids, the researchers added.
Switching to polyunsaturated monounsaturated
can help cholesterol IS | your diet high in fat?
The research, entitled "The Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults--A Randomized, Controlled Trial," conducted at Pennsylvania State University, and underwritten by the Hass Avocado Board, evaluated whether incorporating one fresh avocado into the diet daily for five weeks could reduce bad cholesterol levels more than a diet that incorporated monounsaturated
fat from vegetable oils high in oleic acid as a substitute for one fresh avocado.
"Good" fats include monounsaturated
fats, found abundantly in olive oil, peanut oil, hazelnuts, avocados and pumpkin seeds, and polyunsaturated fats (omega 3 and omega 6), which are found in flaxseed oil, chia seeds, marine algae oil and walnuts.
Hunnes, the healthiest fats are polyunsaturated and monounsaturated