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Home > Anti-aging Research > Monounsaturated Fats

Monounsaturated Fats

News & Research:

  • Monounsaturated fat - Wikipedia, the free encyclopedia - "Monounsaturated fats are found along with saturated fat in natural foods such as red meat, whole milk products, nuts and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat while tea seed oil is commonly over 80% monounsaturated fat. Canola oil and Cashews are both about 58% monounsaturated fat. Tallow (beef fat) is about 50% monounsaturated fat and lard is about 40% monounsaturated fat. Other sources include macadamia nut oil, grapeseed oil, groundnut oil (peanut oil), sesame oil, corn oil, popcorn, whole grain wheat, cereal, oatmeal, safflower oil, sunflower oil, tea-oil Camellia, and avocado oil"
  • Trimming the spare tire: Canola oil may cut belly fat - Science Daily, 11/2/16 - "after one month of adhering to diets that included canola oil, participants had .11 kilograms, or a quarter pound, less belly fat than they did before the diet ... In order to incorporate canola oil into the diet, Kris-Etherton suggests using it when sautéing foods, in baking, adding it to a smoothie and in salad dressings ... Canola oil is high in monounsaturated fatty acids, which have been shown to have beneficial effects on body composition, especially in people with obesity"
  • High-fat diet postpones brain aging in mice - Science Daily, 11/5/14 - "Our study suggests that a high-fat diet can postpone aging processes. A diet high in fat also seems to postpone the aging of the brain ... The researchers see a particular positive effect when the mice are given the so-called medium chain fatty acids -- e.g. from coconut oil"
  • Monounsaturated Fats Reduce Metabolic Syndrome Risk - Science Daily, 3/29/13 - "121 participants at risk for metabolic syndrome received a daily smoothie containing 40 grams (1.42 ounces) of one of five oils as part of a weight maintenance, heart-healthy, 2000-calorie per day diet ... those who consumed canola or high-oleic canola oils on a daily basis for four weeks lowered their belly fat by 1.6 percent compared to those who consumed a flax/safflower oil blend. Abdominal fat was unchanged by the other two oils, which included a corn/safflower oil blend and high-oleic canola oil enriched with an algal source of the omega-3 DHA. Both the flax/safflower and corn/safflower oil blends were low in monounsaturated fat" - Note:  Here's the fat tables again.  Oleic acid is an omega-9.  Olive oil is 76% omega-9 whereas canola oil is 62% omega-9.
    LA - Linoleic Acid ALA or LNA - Alpha linolenic acid 18:3 (n-3) Oleic acid
    GLA - Gamma linolenic acid EPA - Eicosapentaenoic acid
    DGLA - Dihomo gamma-linolenic Acid DHA - Docosahexaenoic acid  
    AA - Arachidonic Acid DPA (omega 3) - Docosapentaenoic acid
    DTA - Docosatetraenoic acid    
    DPA -  (omega 6) Docosapentaenoic

    Approximate percent fatty acid composition - Refs: A, B

      Saturated Fat Omega-6 Omega-3 ** Omega-9
    Canola oil 8% 20% 10% 62%
    Sunola oil 10% 6% 0% 84%
    Safflower oil 9% 77% 0% 14%
    Sunflower oil 11% 63% trace 26%
    Olive oil 14% 10% trace 76%
    Corn oil 14% 52% 2% 32%
    Soyabean oil 15% 54% 8% 23%
    Peanut oil 19% 34% 2% 45%
    Cottonseed oil 27% 55% 0% 18%
    Palm oil 51% 10% trace 39%
    Coconut oil 91% 2% 0% 7%
    Tallow oil 50% 2% 1% 47%
    Butterfat 64% 2% 1% 33%

    ** The omega-3 in vegetable oils is in the form of alpha linolenic acid (no EPA, DHA or DPA).  See "General Information" below for why alpha linolenic acid might not be as effective.

  • Mediterranean Diet May Protect Brain - WebMD, 2/13/12 - "white matter hyperintensity volume (WMHV) ... WMHV is an indicator of small blood vessel damage in the brain and is detected by magnetic resonance screening (MRI) ... researchers compared the brain scans and diets of 966 adults with an average age of 72 ... those who most closely followed a Mediterranean diet had a lower measure of WMHV than those who did not. Each increase in the Mediterranean diet score was associated with a corresponding decrease in white matter hyperintensity volume score ... the aspect of the Mediterranean diet that seemed to matter most was the ratio of monounsaturated fat to saturated fat"
  • Olive Oil Linked to Reduced Stroke Risk - WebMD. 6/15/11 - "seniors who regularly used this healthy monounsaturated fat had a 41% lower risk of stroke compared to their counterparts who never used olive oil ... So what exactly is it about olive oil that may lower stroke risk? There are several theories, she says. It may be that people choose olive oil over saturated, artery-clogging fats. “Moreover, previous research found that the polyphenols from virgin olive oil account specifically for its ability to lower oxidized low-density lipoprotein (LDL)” or bad cholesterol. High cholesterol levels are a known risk factor for stroke ... Olive oil is a healthy fat and it can reduce cholesterol and inflammation, and has been shown to help reduce the incidence of heart disease" - Click here for my olive oil mayonnaise recipe.  See olive leaf extract at Amazon.com.
  • Fatty Acids and Cognitive Decline in Women - Medscape, 6/13/11 - "In this cohort of older women, greater MUFA intake was associated with less cognitive decline over a 3-year period. Previous studies generally but not invariably support this association. One previous prospective study found greater dietary MUFA intake to be associated with less cognitive decline,[10] a second found a trend in the same direction,[9] a third found a trend in the same direction in restricted analyses,[6] and three others were null.[7,8,11] None of the null studies had multiple measures of diet; one assessed diet using a measure of fatty acid composition of erythrocyte membranes,[7] but that study assessed cognitive decline exclusively using the Mini-Mental State Examination, which is probably not as sensitive as the neuropsychological test battery used in this study ... MUFA is thought to be one of the major protective components of the traditional Mediterranean diet, in which it is derived primarily from olive oil (median 46 g/d).[10] Two recent prospective studies of the Mediterranean diet have found greater adherence to be associated with less cognitive decline and lower incidence of Alzheimer's disease (AD).[31,32] One of these studies found an effect of the Mediterranean diet on an individual cognitive domain, namely memory.[31] This finding is consistent with the observed protective effect of MUFA on memory in the WHI CCW. In addition, the current study found an association between MUFA and less decline in visual–spatial abilities (copying and matching), a finding not previously made to the knowledge of the authors of the current study. Decline in visuospatial function has been associated with driving errors in older adults[33] and has also been suggested as a potential predictor (along with amnestic impairment) of transition from mild cognitive impairment to AD ... Several pathways may explain the apparent relationship between MUFA intake and cognitive function. MUFA and MUFA derivatives have antiinflammatory effects in vivo,[35,36] which may be important because chronic inflammation appears to be a precursor of symptomatic AD.[37–39] Oxidative stress has also been demonstrated in patients with mild cognitive impairment and AD,[40] and derivatives from MUFA, including low-molecular-weight phenols, have been found to have antioxidant effects.[41] MUFA may also exert their potentially beneficial effects on cognition indirectly by decreasing cardiovascular risk by reducing macrophage uptake of plasma oxidized low-density lipoprotein, apolipoprotein B, and f triglycerides" - Click here for my olive oil mayonnaise recipe.
  • Dysport Deemed Safe, Effective Anti-wrinkle Treatment, Plastic Surgeons Say - Science Daily, 8/3/09


  • Macronutrients Intake and Incident Frailty in Older Adults: A Prospective Cohort Study - J Gerontol A Biol Sci Med Sci. 2016 Mar 4 - "monounsaturated fatty acids (MUFAs) ... Intake of total protein, animal protein, and MUFAs was inversely associated with incident frailty. Promoting the intake of these nutrients might reduce frailty"
  • Current Evidence Supporting the Link Between Dietary Fatty Acids and Cardiovascular Disease - Lipids. 2015 Dec 30 - "Evidence suggests of the potential importance of restricting n-6 PUFA up to 10 % of energy and obtaining an n-6/n-3 ratio as close as possible to unity, along with a particular emphasis on consuming adequate amounts of essential fatty acids. The latest evidence shows cardioprotective effects of MUFA-rich diets, especially when MUFA are supplemented with essential fatty acids; namely, docosahexaenoic acid. MUFA has been newly suggested to be involved in regulating fat oxidation, energy metabolism, appetite sensations, weight maintenance, and cholesterol metabolism. These favorable effects might implicate MUFA as the preferable choice to substitute for other fatty acids, especially given the declaration of its safety for up to 20 % of total energy"
  • Oleic acid increases hepatic sex hormone binding globulin production in men - Mol Nutr Food Res. 2013 Oct 20 - "Low circulating sex hormone-binding globulin (SHBG) is an independent risk factor for cardiovascular disease ... A total of 315 men were included. In these patients, nutrition data and plasma samples for SHBG assessment were obtained. In vitro studies to examine the effects of oleic and linoleic acid on SHBG production using HepG2 cells were performed. We provided evidence that SHBG serum levels were significantly higher in subjects using olive oil for cooking in comparison with subjects using sunflower oil ... MUFA were independently associated with SHBG levels and accounted for the 20.4% of SHBG variance ... Olive oil consumption is associated with elevated SHBG serum levels"
  • Plasma phospholipid fatty acids, dietary fatty acids and prostate cancer risk - Int J Cancer. 2013 Apr 11 - "Animal and experimental studies have demonstrated that long-chain n-3 fatty acids inhibit the development of prostate cancer, whereas n-6 fatty acids might promote it ... Collaborative Cohort Study using a random sample of 1,717 men and 464 prostate cancer cases to investigate associations between fatty acids assessed in plasma phospholipids (PPLs) or diet (estimated using a 121-item food frequency questionnaire) and prostate cancer risk ... Prostate cancer risk was positively associated with %PPL saturated fatty acids (SFAs); HR [95% CI] = 1.51 [1.06, 2.16] (Q5 vs. Q1, fifth vs. first quintile); p-trend = 0.003. HRs (Q5 to Q2 vs. Q1) were significantly elevated for %PPL palmitic acid. %PPL oleic acid was inversely associated with risk, HR = 0.62 [0.43, 0.91] (Q5 vs. Q1); p-trend = 0.04. No statistically significant linear trends were observed for dietary intakes. The HRs were elevated for moderate intakes of linoleic acid (Q2 and Q3 vs. Q1, 1.58 [1.10, 2.28] and 1.70 [1.18, 2.46], respectively), but the increase was not significant for higher intakes (Q4 and Q5). No association varied significantly by tumour aggressiveness (all p-homogeneity > 0.1). Prostate cancer risk was positively associated with %PPL SFA, largely attributable to palmitic acid and inversely associated with %PPL monounsaturated fatty acids, largely attributable to oleic acid. Higher risks were also observed for dietary n-6 polyunsaturated fats, primarily linoleic acid"
  • Relationship of dietary monounsaturated fatty acids to blood pressure: the international study of macro/micronutrients and blood pressure - J Hypertens. 2013 Apr 6 - "Dietary monounsaturated fatty acid intake, especially oleic acid from vegetable sources, may contribute to prevention and control of adverse blood pressure levels in general populations"
  • Beneficial effects of combined olive oil ingestion and acute exercise on postprandial TAG concentrations in healthy young women - Br J Nutr. 2012 Jan 23:1-7 - "Foods high in monounsaturated fat, such as olive oil, and endurance exercise are both known to independently reduce postprandial TAG concentrations. We examined the combined effects of exercise and dietary fat composition on postprandial TAG concentrations in nine healthy pre-menopausal females (age 26.8 (sd 3.3) years, BMI 22.3 (sd 2.0) kg/m2). Each participant completed four, 2 d trials in a randomised order: (1) butter-no exercise, (2) olive oil-no exercise, (3) butter-exercise, (4) olive oil-exercise. On day 1 of the exercise trials, participants walked or ran on a treadmill for 60 min. On the no-exercise trials, participants rested on day 1. On day 2 of each trial, participants rested and consumed an olive oil meal (saturated fat 15 % and unsaturated fat 85 %) or a butter meal (saturated fat 71 % and unsaturated fat 29 %) for breakfast ... A significant main effect on physical activity (exercise or control) was obtained for plasma TAG concentration (three-way ANOVA, P = 0.043), and the total area under the concentration v. time curve for TAG was 26 % lower on the olive oil-exercise trial (4.40 (sd 0.40) mmol × 6 h/l) than the butter-no exercise trial (5.91 (sd 1.01) mmol × 6 h/l) (one-way ANOVA, P = 0.029). These findings suggest that the combination of exercise and a preference for monounsaturated dietary fat intake in the form of olive oil may be most beneficial for reducing postprandial TAG concentrations"
  • Dietary Intake of Cholesterol Is Positively and Use of Cholesterol-Lowering Medication Is Negatively Associated with Prevalent Age-Related Hearing Loss - J Nutr. 2011 May 25 - "After multivariable adjustment, the likelihood of prevalent hearing loss increased from the lowest (reference) to the highest quartile of dietary cholesterol intake (P-trend = 0.04). Among persons self-reporting statin use (n = 274), a 48% reduced odds of prevalent hearing loss was observed after multivariable adjustment [OR = 0.52 (95% CI = 0.29-0.93)]. Participants in the second and 3rd quartiles of dietary monounsaturated fat intake compared with those in the first quartile (reference) had a significantly reduced risk of hearing loss progression 5 y later [multivariable-adjusted OR = 0.39 (95% CI = 0.21-0.71)] and [OR = 0.51 (95% CI = 0.29-0.91)], respectively. Our results suggest that a diet high in cholesterol could have adverse influences on hearing, whereas treatment with statins and consumption of monounsaturated fats may have a beneficial influence"
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