Focus on monounsaturated fats

Monounsaturated fats such as olive oil are a healthy addition to the diet. Unlike saturated fats, which can have negative health effects, monounsaturated fats may support heart health and help someone manage their weight.

A diet rich in monounsaturated fats, such as the Mediterranean diet, has been found to help lower levels of harmful LDL and raise levels of beneficial HDL, according to a study. Research suggests that monounsaturated fats may also lessen the oxidation of cholesterol. Free radicals and oxidized cholesterol can react, causing blocked arteries. Atherosclerosis or heart disease may result from this. Overall, monounsaturated fats are healthful because they raise HDL cholesterol, lower damaging oxidation, and lower bad LDL cholesterol. The following foods are excellent sources of monounsaturated fats. Some of these are also excellent sources of polyunsaturated fat: olive oil; nuts, such as almonds, cashews, pecans, and macadamias; canola oil; avocados; nut butters; olives; etc.