“Good” Fats Raise “Good” Cholesterol

Monounsaturated fats, found in foods like nuts and avocados, help raise “good” cholesterol in people eating a diet low in saturated fats, reports a new study.

Eating foods high in monounsaturated fats have long been known to reduce LDL, or “bad,” cholesterol, while increasing HDL, or “good,” cholesterol.

For the new study, published in the Canadian Medical Association Journal, scientists added monounsaturated fats to a high-fiber vegetarian diet already proven to lower LDL cholesterol.

Researchers evaluated 24 participants consuming the vegetarian diet for one month, and the next month individuals were told to replace 13% of their daily carbohydrates with monounsaturated fats. People were given sunflower oil and avocados.

At the end of the study, both groups lowered LDL cholesterol by 20%, but the monounsaturated fat group also increased their HDL cholesterol by 12%. Additionally, the monounsaturated fat group had lower levels of C-reactive protein, which causes inflammation of blood vessels, a risk factor for heart disease.

But the researchers insist a healthy diet consists of more than just monounsaturated fats. The vegetarian diet consumed for the study also included important plant nutrients like fibers and sterols.

Other sources of monounsaturated fats include whole grain wheat, oatmeal, cereal, and vegetables oil like sesame, grape seed, and peanut.