Monounsaturated fat facts for kids

A monounsaturated fat is a type of fat found in certain foods like nuts and avocados. They are also a big part of olive oil. These fats are generally seen as a healthier choice compared to other fats. Even though they give your body the same amount of energy, they can help lower the bad cholesterol in your blood. This is good because it helps protect your heart. Another type of healthy fat is called polyunsaturated fat.

What Are Fats?

Fats are an important part of your diet. They give your body lots of energy and help it absorb certain vitamins. Fats also help keep your body warm and protect your organs. There are different kinds of fats, and they all have different effects on your health.

Why Monounsaturated Fats Are Good for You

Monounsaturated fats are known for their health benefits. They can help reduce the amount of low-density lipoprotein (LDL) cholesterol in your blood. LDL cholesterol is often called "bad" cholesterol. When you have too much of it, it can build up in your arteries. This can make it harder for blood to flow and can lead to heart problems. By lowering LDL cholesterol, monounsaturated fats help keep your heart healthy. They can also help reduce inflammation in the body.

How They Help Your Heart

Eating foods rich in monounsaturated fats can be a smart choice for your heart. They work by improving your cholesterol levels. This means they help lower the bad cholesterol while keeping the good cholesterol (HDL) stable. A healthy balance of cholesterol is key for a strong heart and good blood circulation. This helps reduce the risk of heart disease as you get older.

Where to Find Monounsaturated Fats

You can find monounsaturated fats in many delicious foods. Adding these foods to your meals is an easy way to get more of these healthy fats.

Common Food Sources

Some of the best sources of monounsaturated fats include:

• Olive oil: This is a very popular cooking oil, especially in Mediterranean diets.
• Avocados: These creamy fruits are packed with healthy fats.
• Nuts: Almonds, cashews, pecans, and hazelnuts are great sources.
• Seeds: Sesame seeds and pumpkin seeds also contain these fats.
• Peanut butter: Many types of peanut butter are rich in monounsaturated fats.
• Certain meats: Some meats, like chicken and turkey, contain small amounts.

Comparing Fats: Monounsaturated vs. Others

It's helpful to understand how monounsaturated fats compare to other types of fats.

Saturated Fats

Saturated fats are mainly found in animal products like red meat, butter, and cheese. Eating too much saturated fat can raise your LDL cholesterol levels. This is why health experts often suggest limiting them in your diet.

Polyunsaturated Fats

Like monounsaturated fats, polyunsaturated fats are also considered healthy. They are found in foods like fish (salmon, mackerel), flaxseeds, and walnuts. These fats include omega-3 and omega-6 fatty acids, which are important for brain health and reducing inflammation.

Trans Fats

Trans fats are the least healthy type of fat. They are often found in processed foods like baked goods and fried snacks. Trans fats can raise your bad cholesterol and lower your good cholesterol. This makes them very harmful to your heart. It's best to avoid trans fats as much as possible.

Images for kids

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  An example of a triglyceride molecule, which is the main type of fat. It shows three fatty acid chains connected to a central part.

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  The mouse on the left has a lot of body fat, while the mouse on the right has a normal amount.

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  A simple drawing showing different types of fatty acids: saturated (top), monounsaturated (middle), and polyunsaturated (bottom).

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  Margarine, a common food product.

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  Wilhelm Normann, who patented a process to make liquid oils solid in 1902.

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  A diagram showing how some fats can change from one form to another during processing.

See also

In Spanish: Ácido graso monoinsaturado para niños