Monounsaturated Fatty Acids

Monounsaturated fatty acids, or MUFAs, are fatty acids that contain one double bond. Monounsaturated fatty acids can aid in lowering LDL, or “bad”, cholesterol. They can also help increase HDL, or “good” cholesterol. Some foods in which you can find monounsaturated fatty acids are peanut, palm oil and canola oils, avocadoes and nuts.

A fatty acid consists of chains of carbon atoms linked by chemical bonds. One end of the carbon chain is a methyl group, and the other end is called a carboxyl group. The bonds between carbon atoms can vary between single and double bonds. More hydrogen molecules can be found around single bonds than in double bonds. This bond determines whether it is considered saturated or unsaturated.  Different lengths can also determine the characteristics of the fatty acids. Short chain fatty acids have 6 or less carbons, and long chain fatty acids have 12 or more carbons.

Fatty acids serve many different purposes in the body. They serve as muscle and heart energy. They also help maintain other organs. Fatty acids serve as building blocks for cell membranes, and help store energy for the body. Fatty acids that are not used up are converted into triglycerides. Triglycerides are formed by three fatty acids attached onto a backbone made of a glycerol compound. These are then stored in the body as fat tissue.

To lower the risk of coronary disease and other life-threatening diseases, it has been recommended by health professionals that we replace our saturated fat intake with monounsaturated fats in order to lower cholesterol and create a higher standard of life.

Monounsaturated fatty acids have been observed in many Mediterranean diets as one of the main components. Additionally, scientists have discovered that those who live Mediterranean lifestyles tend to have lower cholesterol and overall better health than those who continue to consume saturated and trans-fat foods. This low incidence of coronary heart disease, or CHD, and low plasma cholesterol levels despite the higher consumption of fat has led scientists to the conclusion that monounsaturated fats, in moderation, continue to benefit those who consume them.

It has even been discovered that diets high in monounsaturated fatty acids actually lower LDL cholesterol yet do not lower HDL cholesterol, the “good” cholesterol that is beneficial to the body. Diets high in carbohydrates, fiber, and monounsaturated fatty acids and low in saturated fatty acids have been recommended for patients with non-insulin-dependent diabetes. It is thought that monounsaturated fatty acids help regulate insulin levels, which greatly benefits those with type II diabetes.

There is ample evidence that dietary monounsaturated fatty acids result in a beneficial effect against the risk of coronary heart disease. This evidence includes favorably affecting risk factor such as plasma lipids, lipoproteins, and insulin sensitivity. A high diet in monounsaturated fatty acids versus a high carbohydrate one is observed to improve glycemic control in those with Type II diabetes who maintain their body weight, and it may benefit those with elevated insulin levels, as well.