Monounsaturated and polyunsaturated fats can boost heart
health when used in place of saturated and trans fats in the
diet. Both types of unsaturated fat can lower overall
cholesterol levels and LDL, or bad cholesterol, levels.
Monounsaturated fats also may raise HDL, or good
cholesterol, levels, whereas PUFA are known to decrease HDL
(good cholesterol). So, saturated fats ( ghee/butter/coconut
oil/palm oil) are better avoided, PUFA ( sunflower
oil/safflower oil/corn oil/soyabean oil) can be taken in
limites quantities and MUFA ( groundnut oil/mustard
oil/olive oil) are the preferred form when fats are to be
taken. However,fats should form not more than 30-35% of
total colories, and even less( 20-25%) in case of diabetes
and cardiac diseases.
Polyunsaturated Fats (PUFA) are found primarily in safflower, corn, soybean, cottonseed, sesame, and sunflower oils, which are common cooking oils. Polyunsaturated fats are also contained in most salad dressings. Commercially prepared salad dressings also may be high in saturated fats, and therefore careful inspection of labels is important. The word "hydrogenated" on a label means that some of the polyunsaturated fat has been converted to saturated fat.
Another type of polyunsaturated fat is found in the oils of fish and shellfish (often referred to as fish oils, or omega-3 fatty acids). This type of polyunsaturated fat is found in greatest amounts in such fatty fish as herring, salmon, and mackerel. There is little evidence that omega-3 fatty acids are useful for reducing LDL-cholesterol levels. However, fish is a good food choice for this diet play anyway because it is low in saturated fat. The use of fish oil supplements are not recommended for the treatment of high blood cholesterol because it is not known whether long-term ingestion of omega-3 fatty acids will lead to undesirable side effects.
Olive and canola oil (rapeseed oil) are examples of oils that are high in monounsaturated fats. Like other vegetable oils, these oils are used in cooking as well as in salads. Recently, research has shown that substituting monounsaturated fat, like substituting polyunsaturated fat, for saturated fat reduces blood cholesterol levels.
MUFA is known as good cholesterol as it has high HDL which
helps in maintaining the cholestrerol level...PUFA is know
as bad cholesterol as it has high LDL which increases the
amount of cholesterol in d body.High HDL helps in digestion
MUFA-containing olive oil consumption was associated with
higher plasma total cholesterol, LDL-C, and triglyceride
concentrations when compared to PUFA-containing corn oil
PUFA, but not MUFA, rich oils decrease HDL cholesterol
concentratiophytosterols, perhaps working through
inhibition of cholesterol absorption, are at least in part
responsible for the differential effects on cholesterol
synthesis observed between MUFA- and PUFA-containing oils.
Epidemiological studies have demonstrated that plasma
triglyceride concentrations correlate positively with MUFA
and negatively with PUFA intakes.
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