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"At the end of five years, he found that those monkeys consuming monounsaturated fat did show higher levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol, but autopsies on them showed that they had developed just as much coronary disease as those fed saturated fat.3 Rudel later repeated the experiment using rodents and obtained the same result." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Olives are rich in monounsaturated fat, with high proportions of essential amino acids, vitamins E and A, beta-carotene, calcium, and magnesium. COCONUT OIL Mature coconuts are used in the creation of health-enhancing coconut oil that is mostly solid at room temperature, so it is often referred to as coconut butter. Raw, unprocessed coconut oil smells fragrant like fresh coconuts, while most commercial coconut oils, including the brands commonly found in health food stores, are often deodorized and heat-processed, and therefore are not recommended." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"You get monounsaturated fat from olive oil and omega-3 fatty acids from dark-meat fish; you increase your vegetable and fruit intake, and you eat fewer refined carbs. Metabolic syndrome sufferers who stayed on this diet for two years had greater reductions than control-diet participants in these areas: ?Weight ?Triglycerides ?Waist circumference ?Fasting glucose ?Blood pressure ?Insulin ?Total cholesterol They had greater increases in their HDL levels as well. Study directors Dr." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.) "Unlike cheese, though, they contain almost no salt (unless salt has been added), and they have mostly monounsaturated fat and substantial amounts of fiber. Ground nuts add texture, flavor, and nutrition to salads, meat, and vegetables. Nuts are some of the richest sources of dietary magnesium. Large studies of cardiovascular risk factors (weight and cholesterol) never show that nuts make you fatter or raise your cholesterol. In fact, people who consume nuts regularly usually have lower weight, lower cholesterol, and lower incidences of heart disease and diabetes. Here are some tips: ?" - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"One explanation might be that nuts are rich in monounsaturated fat and soluble fiber, both of which tend to lower LDL cholesterol, he says. They are also relatively good sources of vitamin E and other possibly heart-protective nutrients. The best nuts are almonds, peanuts, pecans, pistachios, hazelnuts, walnuts, and some pine nuts. Brazil nuts, cashews, and macadamias have a little more saturated fat and are less desirable. But all nuts are good. LESSON THREE STRATEGIES Try these tips to incorporate more plants in your diet. Eat four to six vegetable servings daily." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"Dietary recommendations for diabetes: High carbohydrate or high monounsaturated fat. Nutr. Today 34, 73-77. Jarvi, A. E., Karlstrom, B. E., Granfeldt, Y. E., Bjorck, I. E., Asp, N. G, and Vessby, B. O. (1999). Improved glycemic control and lipid profile and normalized fibrinolytic activity on a low-glycemic index diet in type 2 diabetic patients. Diabetes Care 22, 10-18. Wolever, T. M., Jenkins, D. J., Vuksan, V., Jenkins, A. L., Wong, G. S., and Josse, R. G. (1992). Beneficial effect of low-glycemic index diet in overweight NIDDM subjects. Diabetes Care 15, 562-564. Ludwig, D. S. (2002)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Protective effect of dietary monounsaturated fat on arteriosclerosis: Beyond cholesterol. Atherosclerosis 163, 385-398. 57. Krauss, R. M., and Dreon, D. M. (1995). Low-density-lipo-protein subclasses and response to a low-fat diet in healthy men. Am. J. Clin. Nutr. 62, 478S-487S. 58. Reaven, P. D., Grasse, B. J., and Tribble, D. L. (1994). Effects of linoleate-enriched and oleate-enriched diets in combination with alpha-tocopherol on the susceptibility of LDL and LDL subfractions to oxidative modification in humans. Arterioscler. Thromb. 14, 557-566. 59. Austin, M. A. (1994)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "GDM women who were well controlled on diet alone were randomized to receive a meal after overnight fast containing saturated fat (SF) or monounsaturated fat (MUFA). Blood was drawn at 0, 60, 120, and 180 min for plasma glucose, insulin, lipid profile, and free fatty acid concentration. After 2 weeks, each patient received the other type of meal. The test meal was composed of 20% of the total daily caloric needs based on ideal body weight. The area under the curve showed a significantly lower glucose concentration for SF meal (p = 0.001)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Ki-ras mutation modifies the protective effect of dietary monounsaturated fat and calcium on sporadic colorectal cancer. Cancer Epidemiol. Biomarkers Prev. 6, 57-61. 255. Brink, M., Weijenberg, M. P., De Goeij, A. F., et al. (2004). Fat and K-ras mutations in sporadic colorectal cancer in The Netherlands Cohort Study. Carcinogenesis 25, 1619-1628. 256. Slattery, M. L., Ballard-Barbash, R., Potter, J. D., et al. (2004). Sex-specific differences in colon cancer associated with p53 mutations. Nutr. Cancer 49, 41-48. 257. Slattery, M. L., Curtin, K., Ma, K., et al, (2002)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"Likewise, emphasizing the good fats (omega-3s from fish and plants and monounsaturated fat from plants) should be a snap. (Well, maybe not a snap, but it'll be a little bit easier.) 3. Fiber, fiber, fiber. Whole plant foods contain beneficial amounts of fiber, whereas processed foods often do not. Fiber helps your health in all sorts of ways: It keeps the gastrointestinal tract moving, helps you feel full faster, and helps fight heart disease and diabetes. "Foods are a better way to get fiber than supplements. You get the whole package," says Martin O." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "The people on Crete also drank wine every day and got more than one-third of their calories from fat, most of it from olive oil, which is rich in monounsaturated fat. But where was all the pasta, you ask? Interestingly, refined flours were never part of the original Mediterranean way of eating. When Dr. Keys made his initial observations, the farmers and laborers he studied ate whole grains, including a few whole grain pastas, because at that time the white flour options were more expensive." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Type of fat: Replacing saturated fat with monounsaturated fat can help reduce levels of LDL and may increase HDL cholesterol. 5. Soy: Add "heart-healthy food" to the list of soy's potential health benefits. "The most recent published meta-analysis found that soy protein [plus isoflavones] raised HDL levels 3 percent, which could reduce coronary heart disease risk about 5 percent," says national soy expert Mark Messina, PhD." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"WALNUTS Walnuts are exceptionally high in monounsaturated fat and the omega-3 fatty acid, alpha-linolenic acid. A study published in November 2004 by Kris-Etherton et al. showed that ALA reduced cholesterol and fats in the blood, and also C-reactive protein (CRP), an inflammatory marker associated with heart disease.67 Additionally, walnuts combine these heart healthy fats with a hefty dose of the antioxidants, including at least sixteen antioxidant phenols, vitamin E, and ellagic and gallic acid." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"However, recent research has reported that diets high in monounsaturated fat improve insulin sensitivity in both healthy people and people with diabetes.14 A diet low in saturated fat, but which allows both fish and monounsaturated fat makes sense for people with IRS, because such a diet is associated with protection from heart disease (page 98). Recently, a low-fat diet allowing fish was shown to decrease insulin resistance in people with IRS." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"And Japanese researchers have shown that monounsaturated fat elevated blood sugar and triglycerides in rodents with a diabetic tendency.5 And once again, I invoke my own experience. In the summer of 2004,1 had a call from the Reverend William Valentine of North Carolina. In 1990, he had undergone a quintuple coronary bypass. Since that surgery, he had been carefully following a plant-based nutrition program. His weight had fallen from 210 pounds to a trim 156, which he had maintained over the years." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.) "It derived about 34 percent of its calories from fat—12 percent from saturated fat, n percent from monounsaturated fat, and 6 percent from polyunsaturated fat—and included about 312 milligrams a day of cholesterol. After a little more than a year, the researchers noted that those following the Mediterranean-style diet were doing much better than the control group. The results, they reported, were "striking." After nearly four years, the results were clearer than ever." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.) "USDA recommendation: "Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fat, such as fish, nuts, and vegetable oils." This recommendation is of major concern. In effect, your government is suggesting a level of fat consumption that cannot arrest vascular disease and—quite the contrary—has actually been shown to promote it. In Chapter 10, I will discuss the documented harmful effects of monounsaturated oils. But fish consumption poses a set of dangers all its own." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"MONOUNSAT FAT • The listing on food labels for monounsaturated fat (see). MONOUNSATURATED FATS • The saturation of fat refers to the chemical structure of its fatty acids. Saturated fats, which are hard at room temperature— lard, suet, and butter fat are examples—consist primarily of fatty acids that contain a full load of hydrogen atoms. Monounsaturated fatty acids, however, can accept two additional hydrogen atoms. Fats that contain primarily monounsaturated fatty acids are liquid at room temperature but may become thickened when refrigerated." - Ruth Winter, Consumer's Dictionary of Food Additives: A Consumer's Dictionary of Cosmetic Ingredients Vitamin E (Get the book.)

"Fatty Acid Composition of Various Dietary Oils Oil (Omega-6) (Omega-6) (0mega-3) (Omega-9) Fat Flax 0 14 55 20 9 Safflower 0 75 0 13 12 Soy 0 50 9 26 15 Olive* 0 00 0 76 16 Coconut 0 3 0 6 91 Corn 0 59 0 24 17 Canola 0 30 7 49 7 *Is especially high in the preferential monounsaturated fat, oleic acid. days of using sesame oil and an increase in measures when patients reverted back to other oils." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "An omega-9 oil, such as oleic acid (found in olive oil), is a monounsaturated fat that has the unsaturated bond at the ninth carbon molecule on the chain. Monounsaturated oils like canola and olive are ideal for cooking as they are made chiefly of oleic acid that is more resistant to damage from the heat from cooking and light from storage. The high content of oleic acid make these two oils far superior to the highly polyunsaturated oils like corn, safflower, and soy that are easily damaged by heat and light and aren't as heart-healthy." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"So depending on the reigning nutritional orthodoxy, the avocado might either be a high-fat food to be assiduously avoided (OldThink) or a food high in monounsaturated fat to be embraced (New Think). The fate and supermarket sales of each whole food rises and falls with every change in the nutritional weather while the processed foods simply get reformulated and differently supplemented." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"HEART HEALTH: Because of pistachio's "quad-combo" of heart-healthy substances—high phytosterol (279mg/100g), gamma tocopherol, arginine, and high monounsaturated fat content—they are an excellent addition to the diet to help fight heart disease and improve circulation. Healthy subjects who ate twenty percent of their calories as pistachios for three weeks had decreased oxidative stress and total cholesterol with improved HDL levels. MACULAR DEGENERATION: Pistachios are the highest tree-nut source of lutein." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "HEART DISEASE: The United States Food and Drug Administration (FDA) in clear, albeit careful, terms has stated: "Limited and not conclusive scientific evidence suggests that eating about two tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "Olive oil contains seventy-five percent heart-healthy monounsaturated fat and only thirteen percent from saturated fat. Many of olive oil's health benefits come from active compounds such as oleocanthal, which has a strong anti-inflammatory action to fight heart disease and cancer. The flavonoid polyphenols in olive oil are natural antioxidants that boast a host of beneficial effects, from healing sunburn to lowering cholesterol, blood pressure, and risk of coronary disease. Many other nut and seed oils have no polyphenols whatsoever." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "Avocados contain mainly heart-healthy monounsaturated fat. In comparison with any other fruit, avocados contain more protein, potassium, magnesium, folic acid, B vitamins, vitamin E, and vitamin K." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"In a test of olive oils, researchers found anticarcinogenic properties in monounsaturated fat. That would mean that olive oil, rich in monounsaturated fat, is not only a heart helper but may also deter cancer. That helps explain why, compared to northern Europeans, southern Europeans, whose diets tend to overflow with the oil, have lower rates of both heart disease and cancer. YOU Tip: Tea It Up. Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties (believed to be greater than even vitamin C)." - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty (Get the book.)

"In lab studies, avocado oil (rich in monounsaturated fat and oleic acid) incorporated into a cholesterol-rich diet significantly reduced the severity of aortic lesions, compared with coconut oil (high in saturated fat). The avocado oil also raised levels of HDL cholesterol. Improve cholesterol levels with fish and garlic. Good old garlic and fish omega-3s have been shown to synergistically lower total cholesterol, triglycerides, and the ratio of bad to good cholesterol as well as total to good cholesterol ratios." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"The most common form of a monounsaturated fat is called oleic acid and is found in the items listed below in Table 9. Table 9: Sources of Monounsaturated Fat Avocado Macadamias Almonds Olive Oil Canola Oil Peanuts Cashews Pecans Hazelnuts Pistachios What is wrong with hydrogenated oils? Partially hydrogenated vegetable oils are highly refined oils and are found in most packaged foods. Hydrogenation is a process used to convert liquid vegetable oils to solid or semi-solid fats, such as margarine." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.)

"All fat is comprised of three components in varying proportions: saturated fat, polyunsaturated fat, and monounsaturated fat. Saturated fat raises your blood cholesterol level, whereas polyunsaturated fat and monounsaturated fat do not. However, monounsaturated fat and polyunsaturated fat do not lower your blood cholesterol level. All oils are 100 percent fat—in other words, oils are liquid fat. One tablespoon of any oil contains almost fourteen grams of total fat, with different proportions of saturated fat, polyunsaturated fat, and monounsaturated fat." - Dean Ornish, Dr. Dean Ornish's Program for Reversing Heart Disease (Get the book.)

"The good news: A diet rich in monounsaturated fat and fiber can help prevent gallstones. • Go for the Crunch C/hinese medical doctors suggest eating crunchy fruits and vegetables to cleanse, or flush out, the gallbladder. Other nutritional options not often suggested by Western doctors include eating radishes between meals. • Another Reason to Eat Breakfast If you're experiencing gallbladder pain after meals, try spreading your caloric intake out over the course of the day. Studies have shown that gallstones are more prevalent among those who skip breakfast." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

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