What are monounsaturated fats?

fats are usually classified as saturated or unsaturated. The primary chemical difference between them is that the atoms of saturated fats have all the hydrogen they can hold and are therefore referred to as saturated; Atoms of unsaturated fats have at least one place to add hydrogen. Monounsaturated fats, also known as monounsaturated fatty acids or MUFA, have at least one double carbon in the molecule, which has space for more hydrogen.

saturated fats come mainly from animal and dairy products such as meat, eggs, whole milk and butter. These are generally solid at room temperature and are much more difficult for the body to process in large quantities. On the other hand, unsaturated fats are liquid at room temperature and come mainly from plants and seafood and are much easier to process.Holsterol (LDL), which can be built as plaque in blood vessels and arteries, which increases the chance of heart disease or stroke. Mononensaturated fats also increase lipopprOtein with high density (HDL), known as good cholesterol. It is believed that HDL reduces plaque in the arteries and takes cholesterol found in the blood far from the arteries and to the liver, where it can be sold from the body. In this way, HDL actually provides protection against heart disease and stroke.

monounsaturated fats are also able to reduce triglycerides, a form of fat found in the blood. Increased triglyceride levels are associated with diabetes and heart diseases and may be caused by obesity, lack of physical activity, smoking, excess sugar intake, alcohol and high carbohydrate diet. It seems that the high level of triglycerides is an even greater risk of heart attack in women than in men.

suddenly, Meshrs recommended a low fat diet as a way to prevent heart disease and stroke. Although it is true that low fat diet reduces LDL and total chole levelSterol, they also tend to have a high carbohydrate content and have a negative side effect on elevated triglycerides and reduced HDL. Research has shown that a high content of monounsaturated fats is in fact more effective than a low -fat diet in preventing heart disease. Most medical organizations recommend food in which approximately one third of the daily calorie intake comes from unsaturated fats, while only a small percentage should come from saturated fat products.

monounsaturated fats are found in many vegetables, nuts, seeds and fish. Cooking oils that are high in these fats include rape, peanuts, sesame, sunflower and olive oil. Pumpkins, sesame, sunflower and squash seeds are excellent sources, as well as almonds, walnuts, macadamia, nuts, pistachios and hazelnuts. Fish that have a high content of monounsaturated fats Herring, Halibut, Mackerel and Eel. Avocado, peanuts, tofu, kidney beans, falafel and hummusThere are other sources of monounsaturated fats.

Although it is important to replace saturated fats with unsaturated fats in the diet, measure should be performed. Mufa foods tend to be higher in calories than other foods and the fact that they are healthy, do not prevent one to become obese by exaggerating. Exercise and properly balanced diet should be part of the overall health plan.