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Monounsaturated Oils (Olive Oil) & their

Cholesterol Lowering Benefits

JoAnn Guest

Aug 21, 2002 15:28 PDT

 

 

Monounsaturated fatty acids

do not have cholesterol,

 

and olive oil contains 56 to 83 percent of these acids,

also called " oleic " acids.

 

The trouble-making saturated fatty acids are found in animal fats,

such as butter and lard and hydrogenated/partially hydrogenated

vegetable oils.

 

Olive oil is the richest in monounsaturated fats,followed by Avocado

Oils.

These two oils are found to LOWER blood cholesterol.

 

A recent study found that LDL (bad) cholesterol levels were reduced

by

some seven percent by substituting olive oil for margarine-more if

the

oil is used to replace butter.

Four or five tablespoons of olive oil daily dramatically improve the

blood profiles of heart attack patients.

 

And two-thirds of a tablespoon daily lowered blood pressure.

The health aspects of olive oil are not limited to its positive

effect

in the battle against heart disease.

 

 

 

 

..

 

The University of Texas Health Science Center in Dallas also

reported

that the monounsaturated fats in olive oil dramatically lowered and

favorably altered blood cholesterol.

In tests on middle-aged people, olive oil reduced all blood

cholesterol

by 13 percent and the dangerous LDL cholesterol by an amazing---and

possible life saving -21 percent.

 

University of Kentucky researchers determined that as little as

two-thirds of a tablespoon a day-reduced blood pressure by five

systolic

points and four diastolic points.

 

Food values in 1 tablespoon of olive oil:

 

Calories----119

Vitamin E---3-30 mg

Monounsaturated fatty acids (oleic)---56-83%

Polyunsaturated unfatty acids (linoleic)---3.5-20%

Polyunsaturated fatty acids (linolenic)---0-1.5%

Saturated fatty acids---8-23.5%

 

Fats, as any nutritionist will tell you, come in three groups. These

are

saturated fats (found in meat, butter, cheese and chocolate), which

raise blood cholesterol levels;

polyunsaturated and monounsaturated fats (from olives and avocadoes),

which lower cholesterol.

 

Proportions of Fats in Common Cooking Oils

Oil Monounsaturated Polyunsaturated Saturated

 

Olive 82% 8% 10%

Oleic* sunflower 81% 11% 8%

Oleic* safflower 75% 17% 8%

Avocado 74% 8% 18%

Almond 70% 21% 9%

Apricot kernel 63% 31% 6%

Peanut 60% 22% 18%

Canola

(Oleic* rapeseed) 60% 34% 6%

Sesame 46% 41% 13%

Corn 29% 54% 17%

Soy 28% 58% 14%

Sunflower 26% 66% 8%

Walnut 23% 63% 14%

Cottonseed 18% 52% 30%

Palm kernel 16% 1% 83%

Safflower 13% 79% 8%

Coconut 6% 2% 92%

Clarified butter 5% 30% 65%

 

 

JoAnn Guest

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