Monounsaturated fats are a type of dietary fat in which the fatty acid chains contain one double bond in their carbon structure. The term ‘monounsaturated’ refers to this single point of unsaturation. They are liquid at room temperature and tend to solidify when cooled.
Monounsaturated fats are found in high concentrations in olive oil, rapeseed (canola) oil, avocados, and many nuts (particularly almonds, cashews, and peanuts). The Mediterranean diet, which is rich in olive oil and associated with reduced cardiovascular risk, derives a large proportion of its fat from monounsaturated sources.
Research consistently shows that replacing saturated fats in the diet with monounsaturated fats lowers LDL cholesterol (the ‘bad’ cholesterol associated with coronary artery disease) while maintaining or modestly raising HDL cholesterol levels. This favourable effect on lipid profile supports cardiovascular health. Monounsaturated fats are considered beneficial alongside polyunsaturated fats (including omega-3 fatty acids), in contrast to saturated and trans fats, which raise LDL cholesterol.
For cardiac arrest survivors, a heart-healthy diet emphasising olive oil, avocados, nuts, and oily fish as primary fat sources forms part of long-term secondary prevention, alongside medication and cardiac rehabilitation. NHS Eatwell Guide and British Heart Foundation dietary advice both support prioritising unsaturated fats.
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