A study published in Lipids in concluded that daily intake of coconut oil does not raise cholesterol and aids abdominal fat loss. Twenty out of 40 female participants received 30 mL — a little over 1 ounce — every day for 12 weeks, and followed a balanced calorie-controlled diet with exercise.
Another group received the same amount of soybean oil daily, and followed the same diet and exercise protocol. At the end of the study, the soybean oil group had overall increases in total cholesterol, but HDL had decreased; the coconut oil group, however, exhibited no changes in cholesterol. Both groups lowered their BMI , but only the coconut oil group decreased waist circumference.
Still, Berkeley Wellness says there's not enough long-term evidence to know for sure whether tropical oils are healthy, unhealthy or neutral. In the meantime, they recommend only using coconut oil occasionally, but choosing vegetable oils such as canola and olive oil for regular use. Nutrition Fruits and Vegetables Other Fruit. Jill Corleone is a registered dietitian with more than 20 years of experience.
Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn. Video of the Day. Willett, and F. Hu, Dietary fats and prevention of type 2 diabetes. Prog Lipid Res , Am J Clin Nutr, Circulation, The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Unsaturated fats Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.
Monounsaturated fats are found in high concentrations in: Olive, peanut, and canola oils Avocados Nuts such as almonds, hazelnuts, and pecans Seeds such as pumpkin and sesame seeds 2.
An excellent way to get omega-3 fats is by eating fish times a week. Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil. Higher blood omega-3 fats are associated with lower risk of premature death among older adults, according to a study by HSPH faculty.
Read more about omega-3 fats in our Ask the Expert with Dr. Frank Sacks. In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. Saturated Fats All foods containing fat have a mix of specific types of fats. The Dietary Guidelines for Americans recommends getting less than 10 percent of calories each day from saturated fat.
Kidney beans have 1. Cooked lentils have 0. The peas, lentils and beans have trace amounts of saturated fat, while the majority of the fat comes from monounsaturated and polyunsaturated fats. Most green vegetables have small amounts of fat. Cabbage has just 0. Cauliflower and broccoli both have about 0. The fat is over 90 percent healthy fat, and just a trace of the fat comes from saturated fat. Spinach, collard greens and turnip greens all contain fat, with spinach having 0.
A cup of chopped, unpeeled zucchini has 0. A cup of cucumber has 0. Tomatoes have small amounts of fat. A cup of chopped or sliced tomato has only 0. The fat in tomatoes comes from mainly monounsaturated and polyunsaturated fatty acids.
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