What do monounsaturated fats do for the body

And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. MUFAs are a central part of the heart-healthy Mediterranean diet. MUFA -rich foods in your diet include:. But don't go overboard. Consume MUFA -rich foods instead of other fatty foods, not in addition to them. Katherine Zeratsky, R. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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This content does not have an English version. This content does not have an Arabic version. See more conditions. Request Appointment. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation. A polyunsaturated fat has two or more double bonds in its carbon chain.

There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. The numbers refer to the distance between the beginning of the carbon chain and the first double bond. Both types offer health benefits. Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile.

It also lowers triglycerides. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising.

Evidence also suggests they may help reduce the need for corticosteroid medications in people with rheumatoid arthritis. Studies linking omega-3s to a wide range of other health improvements, including reducing risk of dementia, are inconclusive, and some of them have major flaws, according to a systematic review of the evidence by the Agency for Healthcare Research and Quality.

Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

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How to get your child to put away toys. Is a common pain reliever safe during pregnancy? Olive oil is an example of a type of oil that contains monounsaturated fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.

While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. The bad fats — saturated fats and trans fats — can negatively affect your health. Examples of foods high in monounsaturated fats include plant-based liquid oils such as:. Written by American Heart Association editorial staff and reviewed by science and medicine advisers.

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