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Monounsaturated Fat Facts

What is Monounsaturated Fat?

Monounsaturated fat is a liquid fat found in plant-based foods. Monounsaturated fats provide dietary energy without raising blood cholesterol levels.

Monounsaturated Fat requirements

There is no RDA for monounsaturated fat, nor is there a Tolerable Upper Intake Level. The Dietary Guidelines for Americans recommend that not more than 10 percent of total calories should be from monounsaturated fat.

What happens when Monounsaturated Fat intake is too high?

When monounsaturated fat is used in place of saturated fat, it may protect against heart disease. Monounsaturated and polyunsaturated fats increase HDL ("good" cholesterol) levels, and they do not raise LDL ("bad" cholesterol) levels as much as saturated fat does. Monounsaturated fats do, however, have the same number of calories as other types of fat, and may contribute to weight gain by providing excess calories.

What happens when Monounsaturated Fat intake is too low?

A diet low in monounsaturated fat represents a missed opportunity to derive protection from heart disease.

Which foods are high in Monounsaturated Fat?

Monounsaturated fat is found in canola oil, olives and olive oil, nuts, peanuts, seeds, and avocados. There is also some monounsaturated fat in lard, palm oil, beef fat, and chicken fat.
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