Monounsaturated 脂肪

Monoun饱和脂肪 can have a beneficial effect on your heart.

AHA recommendation

为了身体健康, consume foods that contain monoun饱和脂肪 in place of those that contain 饱和脂肪 和/or 反式脂肪.

What are monoun饱和脂肪?

Monoun饱和脂肪 are fat molecules that have one unsaturated carbon bond in the molecule. Oils that contain monoun饱和脂肪 are typically liquid at room temperature but start to turn solid when chilled. 橄榄 oil is a type of oil that contains monoun饱和脂肪.

How do monoun饱和脂肪 affect my health?

Monoun饱和脂肪 can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease 和 stroke. They also provide nutrients to help develop 和 maintain your body’s cells. Oils rich in monoun饱和脂肪 also provide vitamin E, an important antioxidant vitamin.

How are monoun饱和脂肪 better than 饱和脂肪 or 反式脂肪?

All fats provide 9 calories per gram. However, monoun饱和脂肪 can have a positive effect on your health, when eaten in moderation. The “bad” fats — 饱和脂肪 和 反式脂肪 — can negatively affect your health.

Nontropical vegetable oils high in monoun饱和脂肪 include:

• 橄榄.
• 油菜.
• 花生.
• 红花.
• 芝麻.

Foods high in monoun饱和脂肪 include:

• 鳄梨.
• 花生酱.
• Some nuts 和 seeds, including almonds, hazelnuts, pecans, pumpkin seeds 和 sesame seeds.