|
Monounsaturated Fat
Foods high in monounsaturated fat help lower total and LDL-cholesterol
when they are substituted for foods high in saturated fat in the diet.
The most concentrated sources of monounsaturated fat are:
- olive oil
- canola oil
- high-oleic safflower oil
Other good sources of monounsaturated fat are:
- avocados (see table below)
- nuts (see table below)
- fat in beef and pork (which also contains saturated fat)
The American diet derives 14% to 16% of its calories from
monounsaturated fat; however, much of it comes from animal foods, such
as meat fat, and foods prepared with shortening and butter. All of these
foods are also high in saturated fat. These foods need to be replaced
in the diet with foods lower in saturated fat to decrease LDL-cholesterol.
Monounsaturated
and Polyunsaturated Fat in Selected Foods
| Foods |
Monounsaturated Fat (gms)
|
Polyunsaturated Fat (gms)
|
| Nuts & Avocados |
|
|
| Almonds (1 oz) |
10
|
3
|
| Avocado (1 oz) |
3
|
1
|
| Brazil nuts (1 oz) |
7
|
7
|
| Cashews (1 oz) |
8
|
2
|
| Hazelnuts (1 oz) |
14
|
2
|
| Macadamia nuts (1 oz) |
16
|
0
|
| Peanuts (1 oz) |
7
|
4
|
| Pecans (1 oz) |
12
|
5
|
| Pistachio nuts ( 1 oz) |
9
|
2
|
| Walnuts (1 oz) |
4
|
11
|
| Oils |
| Canola oil (1 tablespoon) |
8
|
4
|
| Corn oil (1 tablespoon) |
3
|
8
|
| Olive oil (1 tablespoon) |
10
|
1
|
| Peanut oil (1 tablespoon) |
6
|
4
|
| Safflower oil (1 tablespoon) |
2
|
10
|
| Sunflower oil (1 tablespoon) |
6
|
19
|
| Meats |
Ground beef patty 20% fat,
(3 oz cooked) |
7
|
1
|
Pork chop, without bone fat eaten
(3 oz cooked) |
6
|
1
|
Nutrient values from Nutrition Data System
for Research version 4.02, Nutrition Coordinating Center, University of
Minnesota, Minneapolis, MN.
|
