High-density lipoprotein cholesterol and cardiovascular disease. Six of the participants, three in each group, had been taking statins. The monounsaturates are also synthesised by the body and are thus not required in the diet. Reductions in the rates of production and fractional catabolic rates for apolipoprotein B100 and apolipoprotein AI were the primary outcomes in the kinetics part of the study, which will be reported later. Flaxseed provide omega-3 fatty acids and a healthful dose of fiber simultaneously. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Red meats such as pork, lamb and beef are another good source of monounsaturated fat. Cumin contains more Monounsaturated Fat than 88% of the foods. amzn_assoc_ad_type = "smart"; The 12.5% treatment difference was significant (0.12 mmol/L, 95% confidence interval [CI] 0.05 to 0.21, p = 0.003). ), working at a location separate from the clinic and using a random number generator and other software, randomly assigned participants to a dietary portfolio with low or high monounsaturated fat and stratified them on the basis of sex and LDL cholesterol (< 4.2 mmol/L or 4.2 mmol/L). Other published reports suggest that the focus should be on informing people about the differences between dietary fatsnamely healthier monounsaturated and polyunsaturated and less healthy saturated and trans fatsrather than emphasizing a reduction of total dietary fat. Pistachio contains more Monounsaturated Fat than 90% of the foods. Diets high in monounsaturated fats can help with weight loss and may reduce. The reductions in LDL cholesterol were considerable when expressed in terms of the reduction over the two months of metabolic diets (run-in plus portfolio): 35% for both the high and low monounsaturated fat treatments (Appendix 2). This in turn reduces the risk of certaindiseases, such as cancer. A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. The intake recommendations are: 6 polyunsaturated fatty acids: 2.5-9% of energy intake/daily, and 3 polyunsaturated fatty acids: 0.6-2.0% of energy intake/daily. The exact links to the foods presented on this page can be found below. per 100g. MUFA is in a variety of foods including nuts but also oils. The potential of an effective cholesterol-lowering diet to reduce the risk of cardiovascular disease may be significantly enhanced by inclusion of a moderate amount of monounsaturated fat. Avocado contains more Monounsaturated Fat than 84% of the foods. Once you have a calorie range, you can determine the target number of fat grams. Monosaturated fats (also known as omega-9s) are fatty acids with one double bond in the fatty acid chain. . Consume less than 10% of calories per day from saturated fats. Studies have found that MUFAs protect against heart disease, help you lose weight, improve your mood and reduce the risk of certain types of cancer. This is largely due to the impact eating this type of fat has on cholesterol. Centers for Disease Control and Prevention. A 2021 review found evidence that diets high in saturated fats can cause chronic inflammation and increase the risk of cardiovascular disease and type 2 diabetes. 100 grams of Walnut contains 0% of the Monounsaturated Fat that you need to consume daily. Margarines contain the same fatty acids as vegetable oils plus monounsaturated trans C18, C20, and C22, and . To determine your specific fat intake range in grams, first, multiply the number of calories you consume each day by 20% and then by 35%. J Acad Nutr Diet. The kind of red meat based foods that you want to eat only very small amounts ofare those that have been highly processed. They found that both diets provided comparable beneficial effects on weight loss and blood sugar level reductions. As of January 1, 2020, manufacturers can no longer add partially hydrogenated oils (trans fat) to food items. Nuts, seeds & their butters Nuts & seeds are the richest sources of monounsaturated fat. Participants reported no adverse events related to the study protocol. No participants withdrew from the study after the randomization, which occurred during the first and second weeks of the run-in phase. b.)phospholipids. The diets for the eight-week study period were based on estimated caloric requirements according to the HarrisBenedict equation, including an activity factor.15,16 All diets were vegetarian. Sources of omega 3 fatty acids: flaxseeds, avocado, walnuts and sunflower. 100 grams of Avocado contains 0% of the Monounsaturated Fat that you need to consume daily. The aim was to review the mechanisms underlying the reported beneficial effects of MUFA on CHD risk, and to establish Ravaut G, Lgiot A, Bergeron KF, Mounier C. Monounsaturated fatty acids in obesity-related inflammation. Because it absorbs flavours so well, it is one dish that you will find difficult to get bored of. Nutrients. . Multiple choice question. For a 2,000-calorie diet, the recommended daily fat intake would be between 44 to 78 grams. Monounsaturated fats help to raise "good" (HDL) cholesterol while lowering "bad" (LDL) cholesterol. Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s, whereas fish with a lower fat contentsuch as bass, tilapia and codas well as shellfish contain lower levels [ 3 ]. and on the other hand, polyunsaturated fats. Chocolate contains more Monounsaturated Fat than 84% of the foods. Diabet Obes Metab. Monounsaturated fats can help decrease low-density lipoprotein (LDL) cholesterol in your blood. Macronutrient composition of the study diet, as consumed by 24 participants*, Note: MUFA = monounsaturated fatty acid, NCEP = National Cholesterol Education Program Adult Treatment Panel III.2, Effect of dietary portfolios high and low in monounsaturated fatty acids (MUFA) on blood lipids, C-reactive protein and blood pressure in 24 study participants (data presented as means). Whenever possible, aim to get high quality extra virgin olive oil. This structure gives the molecule unique properties and causes it to interact differently from other fats in the body. Below are the best food sources of monounsaturated fat. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Dietary fat and risk for type 2 diabetes: A review of recent research. It compared two groups of men and women (14 adults in one group and 18 in the other) in their 20s and 30s. Peanut contains more Monounsaturated Fat than 90% of the foods. d.)sterols. one method for increasing hdl cholesterol appears to be the use of monounsaturated fat, a key constituent of the mediterranean diet, particularly when monounsaturated fat replaces dietary carbohydrates.10,11furthermore, increased intake of monounsaturated fat, through increased consumption of nuts and vegetable oil, has been associated with a This group shares a common featurethey all have a double bond (or lack of hydrogen atom, hence "mono" unsaturated) at the number seven carbon atom of the fatty acid chain [*] [*]. In technical terms, monounsaturated fats are those with only one double-bonded carbon in the molecule. amzn_assoc_default_category = "All"; Dietary Guidelines for Americans 20202025, A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion, Comparison of effects of long-term low-fat vs high-fat diets on blood lipid levels in overweight or obese patients: a systematic review and meta-analysis, Monounsaturated fatty acids in obesity-related inflammation, Effects of an energy-restricted low-carbohydrate, high unsaturated fat/low saturated fat diet versus a high-carbohydrate, low-fat diet in type 2 diabetes: a 2-year randomized clinical trial, Dietary fat and risk for type 2 diabetes: A review of recent research, Substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure and with changes in mood, Heart-healthy oils: They're not all created equal, Effect of a nutritional supplement on hair loss in women, Monounsaturated fatty acids and risk of cardiovascular disease: Synopsis of the evidence available from systematic reviews and meta-analyses, Reducing intake of animal proteins in favor of, Swapping butter on toast for an avocado spread or nut butter, Topping your meals with seeds, such as pumpkin and sesame, instead of cheese. Monounsaturated fatty acids (MUFA) have one unsaturated (double) bond between the carbon atoms. A very small study published in the American Journal of Clinical Nutrition investigated the role of monounsaturated fat in the lifestyle habits of young adults. Foods by Monounsaturated fatty acids content. Polyunsaturated fats (also known as omega-3s and omega-6s) are fatty acids with more than one double bond in the fatty acid chain. Relationship between HDL-cholesterol and apolipoprotein A1 and the severity of coronary artery disease, An updated coronary risk profile. Participants were already following a low-fat diet, and we provided a metabolically controlled dairy and whole-grain cereal diet very low in saturated fat, for a one-month run-in stabilization period. Even though all types of fats have the same caloric impact, the type of fat you're consuming matters when it comes to your health. Compliance, expressed as the percentage of prescribed calories recorded as eaten over the four-week period, was high for all three diets: 93% for the metabolically controlled run-in stabilization diet with very low saturated fat, 95% for the dietary portfolio with high monounsaturated fat and 91% for the dietary portfolio with low monounsaturated fat. These unhealthy fats can increase your risk for heart disease and other health problems. The monounsaturated fatty acid . 100 grams of Brazil nut contains 0% of the Monounsaturated Fat that you need to consume daily. The Liquid at room temperature, while solidifying when chilled, monounsaturated fats are typically high in vitamin E and other nutrients people need. 21 related questions found. According to the USDA: Lastly, remember that all fats provide nine calories per gram, whether they are monounsaturated, polyunsaturated, or saturated. For good health, the majority of the fats that you eat should be monounsaturated or polyunsaturated. Joint effects of serum triglyceride and LDL cholesterol and HDL cholesterol concentrations on coronary heart disease risk in the Helsinki Heart Study. We asked patients to maintain their intake of medications and supplements constant over the course of the study and to advise us if any alterations were made. While it is ideal to consume a variety of fat sources and fatty acids for maximum benefit to health, some types of fatty acids such as saturated or polyunsaturated can be harmful to health if they are the only type of fat being incorporated in the diet. measured blood pressure three times in the non-dominant arm with an automated digital blood pressure monitor (OMRON Healthcare Inc., Vernon Hills, USA). Erucic acid [ edit] Erucic acid has 22 carbons, is found in rapeseed oil and mustard oil, and is a cis 13-monounsaturated is a fatty acid. Diets abundant in monounsaturated fats, on the other hand, are "favorable to an anti-inflammatory state" and reduce the risk of heart disease and diabetes. As a rule, the fewer double bonds there are in the fatty acid chain, the less tightly packed they are and the lower the melting point. Benefits of Monounsaturated Fatty Acids. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Eating foods rich in monounsaturated fatty acids instead of saturated fats has been shown to improve cholesterol levels, which can decrease your risk of heart disease and also of type 2 diabetes. Flaxseed. This makes it natures multivitamin. It contains at least two or more double bonds. They might also reduce the risk of heart attack, abnormal heart rhythms, strokes and death in people with heart disease. Int J Mol Sci. Manninen V, Tenkanen L, Koskinen P, et al. Polyunsaturated fatty acids contain two or more double bonds. The prefix "mono" means these fats only have one double bond in their fatty acid chain. 100 grams of Port Salut contains 0% of the Monounsaturated Fat that you need to consume daily. Accessibility These include things like salami, bacon and hot dogs. Many vitamins, for example, need fat in order to be dissolved and absorbed into the intestines. Since fat contains nine calories per gram, divide the fat-calorie target numbers by nine to determine your daily fat grams. The .gov means its official. All cheese is high in fat, but they don't all contain a lot of monounsaturated fat. Main monounsaturated fatty acids found in the human diet and in the human body are: Oleic acid (C18:1)* Palmitoleic acid (C16:1) Cis-vaccenic acid (C18:1) *Cn means the number of C atoms. amzn_assoc_region = "US"; As an example, a 3 oz serving of cooked pork shoulder has 5.2 g. It is important to eat high quality red meat if you want to reap the health benefits that it has to offer. Some experts say that egg yolk consumption should be limited to a few times a week whereas others say that you can eat up to 3 egg yolks a day. They are commonly associated with the health benefits of the "Mediterranean Diet." . Monounsaturated Fat Foods, Fats, and Oils. Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia, HDL cholesterol, very low levels of LDL cholesterol, and cardiovascular events. For descriptive purposes, the within-treatment changes (weeks 6 and 8) are also expressed in the text as percentages of baseline (week 4). Scientifically, research shows that children with high levels of unsaturated fats in their diets have better "serum lipid profiles," meaning that they actually have less lipids, or fats, in their blood. Monounsaturated fats come primarily from plant sources, such as nuts and seeds. Dietary Guidelines for Americans 20202025. Choosing healthier forms of fat, like monounsaturated fat, will help you to stay full and satiated throughout the day and enjoy satisfying meals while gaining health benefits for long-term health. More than 20 types of fatty acids are found. Metabolism and relationship to atherogenesis, Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial, CMAJ : Canadian Medical Association Journal, www.cmaj.ca/cgi/content/full/cmaj.092128/DC1, http://rwiki.sciviews.org/doku.php?id=guides:lmer-tests, Statins discontinued before study, no. The prescriptive nature of the diet was another limitation, since adherence to a diet may be considerably less for a self-selected diet consumed under real-world conditions. Significance of differences between treatments was determined by repeated-measures analysis. Jenkins DJ, Kendall CW, Marchie A, et al. Their baseline characteristics were similar (Table 1). Calorie intake was based on HarrisBenedict estimates for energy requirements. Whilst both wild caught and farmed fish are beneficial for the body, the former tends to be nutritionally superior. Our data are consistent with such a hypothesis, in that the plasma concentration of C-reactive protein was reduced with the dietary portfolio high in monounsaturated fat. Note: CI = confidence interval, HDL = high-density lipoprotein, LDL = low-density lipoprotein. ; the Department of Nutritional Sciences, Faculty of Medicine (Jenkins, Chiavaroli, Wong, Kendall), the Division of Endocrinology, Department of Medicine (Lewis), the Department of Medicine, Faculty of Medicine (Leiter, Josse), the Department of Physiology (Lewis) and the Department of Laboratory Medicine and Pathobiology (Connelly), University of Toronto, Toronto, Ont. Too much can lead to high blood cholesterol, which has health consequences. Monounsaturated fats come primarily from plant sources, such as nuts and seeds. Twenty-four patients with hyperlipidemia consumed a therapeutic diet very low in saturated fat for one month and were then randomly assigned to a dietary portfolio low or high in monounsaturated fatty acid for another month. All foods that contain fat have more than one type of fatty acidthey each contain a variety. The site is secure. An ounce of ripe olives has 2.2 g of monounsaturated fat and a tablespoon of olive oil has 9.8 g, making it another extremely rich source. Dr. Leiter has served as a consultant for Astra Zeneca, Merck, Pfizer, Roche, Solvay, Bristol Myers Squibb, BoehringerIngelheim, Eli Lilly, GlaxoSmithKline, Novartis, Novo Nordisk, Sanofi-Aventis and Servier; has received grants from Astra Zeneca, Merck, Pfizer, Roche, Bristol Myers Squibb, Eli Lilly, GlaxoSmith-Kline, Novartis, Novo Nordisk and Sanofi-Aventis; and has received honoraria from Astra Zeneca, Merck, Pfizer, Roche, Bristol Myers Squibb, BoehringerIngelheim, GlaxoSmithKline, Novartis, Novo Nordisk, Sanofi-aventis and Servier. {"type":"clinical-trial","attrs":{"text":"NCT00430430","term_id":"NCT00430430"}}NCT00430430. This means that whatever way you enjoy your eggs, be it scrambled, fried or boiled, you are getting a good dose. amzn_assoc_search_bar_position = "bottom"; Like avocados, olives & olive oil contain large amounts of oleic acid. Take a look at its nutritional profile and you will quickly see why it has large amounts of nutrients, ranging from vitamin A to zinc. However lots of recent research shows that some types of fat are essential for our health. 2013;97(4):689-697. doi:10.3945/ajcn.112.051730. Mayonnaise contains more Monounsaturated Fat than 89% of the foods. Daily values are based on a 2000 calorie a day diet. We have previously described both diets in detail.3. The mechanisms by which monounsaturated fat increase HDL cholesterol are likely to be several. Dr. Kendall has received a grant from the Canadian Institutes for Health Research, travel support from the Almond Board of California and partial salary support from research grants provided by Loblaws. What are Saturated, Monounsaturated and Polyunsaturated Fats? Sometimes called MUFAs, monounsaturated fats are healthier than. Butter contains about 21% monounsaturated fat and about 51% saturated fat. At a level of 25-35 percent of daily consumption, when switched out for bad fats like saturated fats and trans fats, monounsaturated fats can help reduce the risk of a number of serious health conditions. Instances of cancers such as breast and colon cancer seem to be lessened with a greater intake of monounsaturated fats, in contrast to consuming high levels of bad fats. Monounsaturated fat is known to lower the level of bad cholesterol in the body, while also protecting against inflammation and helping regulate blood sugar levels. Participants in the Mediterranean diet group also benefited from an increase in resting energy expenditure. Dietary fats in foods are composed of a complex mixture of different ______. Correspondence to: Dr. David J.A. This is particularly true when the monounsaturated fat comes primarily from plant sources. This creates an L shaped bend in the molecule, which is what makes these fats liquid at room temperature. A fatty acid is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond. Monounsaturated fatty acids are liquid at room temperature. The diet also provided 10.3 g of viscous fibre per 1000 kcal of diet from oats, barley, psyllium, eggplant and okra; 20 g of soy protein per 1000 kcal as soy milk, tofu and soy meat analogues; and 21.5 g of whole almonds per 1000 kcal of diet. Polyunsaturated fat, which includes omega-3 fatty acids, also helps lower bad cholesterol. Info With our food browser, you can sort thousands of different foods and recipes by monounsaturated fats, or by dozens of other nutrients. A statement for health professionals, Comparison of monounsaturated fatty acids and carbohydrates for lowering plasma cholesterol, Effect of monounsaturated fatty acids versus complex carbohydrates on high-density lipoproteins in healthy men and women, Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence, Low-carbohydrate-diet score and the risk of coronary heart disease in women. Am J Clin Nutr. Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats. ; the College of Pharmacy and Nutrition (Kendall), University of Saskatchewan, Saskatoon, Sask. amzn_assoc_tracking_id = "healthsm-20"; These include macadamia nuts, hazelnuts, pecans, almonds, peanuts, Brazil nuts, pistachio nuts, pine nuts, cashew nuts, sesame seeds, sunflower seeds, pumpkin seeds and flax seeds. The method was standardized by the Centers for Disease Control and Prevention.17 Apolipoprotein AI, apolipoprotein B and high-sensitivity C-reactive protein were measured with a BN ProSpec analyzer and the manufacturers reagents (Siemens, Mississauga, Ontario). Consume about 20% to 35% of your daily calories from fat, limiting intake of saturated and avoiding trans fat. Note: ASA = acetylsalicylic acid, BMI = body mass index, HDL = high-density lipoprotein, LDL = low-density lipoprotein, MET = metabolic equivalent of tasks (index expressing energy cost of physical activities, as multiples of resting metabolic rate), MUFA = monounsaturated fatty acid, SD = standard deviation. This study had a relatively small number of participants, and they experienced relatively low weight loss (which nevertheless was similar for the two treatment groups). 8600 Rockville Pike Often we cannot limit ourselves to one piece, hence overeating. Omega-6 and omega-3 . Egg yolks also contain a lot of cholesterol, which is one reason why their consumption is such a controversial topic. Monounsaturated fats (MUFAs) are liquid at room temperature and turn solid when they are chilled. Participants lost a similar amount of weight with the run-in stabilization diet and both subsequent one-month treatments (1.1 kg with run-in diet, 0.8 kg with dietary portfolio high in monounsaturated fat, 1.2 kg with dietary portfolio low in monounsaturated fat) (Table 3). You don't have to eat whole nuts or seeds to include monounsaturated fat in your diet; nut butter is a great alternative to consider. You can incorporate their habits into your diet. The USDA's Dietary Guidelines for Americans, 2020-2025, suggest adopting healthy eating patterns that limit saturated and trans fats. Di Angelantonio E, Sarwar N, Perry P, et al. 100 grams of Cheese contains 0% of the Monounsaturated Fat that you need to consume daily. The laboratory staff responsible for the biochemical analyses described below were blinded to treatment and received samples labelled only with name codes and dates. Cod liver oil contains more Monounsaturated Fat than 92% of the foods. Monounsaturated fat increased the effectiveness of a cholesterol-lowering dietary portfolio, despite statin-like reductions in LDL cholesterol. Garfagnini A, Devoto G, Rosselli P, et al. Sources of monounsaturated fat Although animal products such as eggs and meat contain MUFAs, the richest sources are plant foods. This metabolic environment would also allow increased synthesis of negative acute-phase proteins, such as apolipoprotein AI, as was seen in the present study. 2015;14(1):76-82. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Diets high in monounsaturated fats can help with weight loss and may reduce risk factors for heart disease, as long as they don't add extra calories to your diet. higher than 92% of foods Hazelnut is also rich in Calories, Fats and Potassium 98% Calories 98% Fats 91% Potassium 4 Almond Compare to other food So if budget allows, aim to buy wild caught fish. Rapeseed was identified in 2000 BC as a high-erucic acid crop, containing >40% erucic acid in the oil. Protein and carbohydrate provide four calories per gram. This is your target fat-calorie range. Participants ate diets either high in saturated fat (a typical Western diet) or one high in monounsaturated fat (a Mediterranean diet). For patients who consumed the dietary portfolio high in monounsaturated fat, HDL cholesterol rose, whereas for those consuming the dietary portfolio low in monounsaturated fat, HDL cholesterol did not change. Discover examples of cheese highest in monounsaturated fat. Below is a list of the main fatty acids, a class of lipids, found in foods.These are saturated, monounsaturated and polyunsaturated fatty acids, of which the common name, the IUPAC name and the shorthand notation are specified. For instance, saturated fats have no double bonds in their chemical structures. Curr Nutr Rep. 2018;7(4):214-226. doi:10.1007/s13668-018-0244-z, Kien CL, Bunn JY, Tompkins CL, et al. Remember, this is the target amount from all fat sources, not just monounsaturated fat. U.S. Department of Agriculture and Department of Health and Human Services. Click on a food to explore all of the nutrients it contains. A distinctive feature of monounsaturated fats is the ability to change structure with decreasing temperature. Patients consuming the diet high in monounsaturated fat also had significantly higher concentrations of apolipoprotein AI, and their C-reactive protein was significantly lower. The main monounsaturated fatty acid is oleic acid with one double bond. It is an odorless, colourless oil, although commercial samples may be yellowish. None of the funding organizations or sponsors played any role in the design and conduct of the study; in the collection, management, analysis and interpretation of the data; or in the preparation, review or approval of the manuscript. Other sources include oils of corn, safflower, canola, primrose. 2017;20(4):858-71. doi:10.1111.dom.13164, Rice Bradley BH. Federal government websites often end in .gov or .mil. 2013;113(12):1640-61. doi:10.1016/j.jand.2013.07.010. Snack on seeds or nuts instead of munching on chips or crackers. Learn more glycerol with 3 fatty acids, which are composed of long chains of carbon atoms. Like the foods mentioned above, fish is another food that is very healthy and one that you should aim to eat more of. Are monounsaturated fats lower in calories? But people following the high-unsaturated fat diet were able to reduce their medications more and had greater blood glucose stability. These oils will usually be labeled "high-oleic" safflower or sunflower oil. 100 grams of Hazelnut contains 0% of the Monounsaturated Fat that you need to consume daily. 2005 Nov;49(11):1075-82. The molecular structure of MUFAs differs from saturated fats. Monounsaturated fats are found in nutrient-rich plant foods such as nuts, seeds, avocados, olives, and olive oil, and they're associated with a range of health benefits such as optimized cholesterol levels . 100 grams of Cod liver oil contains 0% of the Monounsaturated Fat that you need to consume daily. However, our early ancestors engaged in scavenging food rather than hunting. 100 grams of Butter contains 0% of the Monounsaturated Fat that you need to consume daily. There were no between-treatment differences in terms of changes in triglycerides, LDL cholesterol or apolipoprotein B. CAS Registry Number 112-86-7. 6. Effects of an energy-restricted low-carbohydrate, high unsaturated fat/low saturated fat diet versus a high-carbohydrate, low-fat diet in type 2 diabetes: a 2-year randomized clinical trial. Many potential health benefits are associated with incorporating foods with monounsaturated fat into the diet in moderation. amzn_assoc_title = "Shop Related Products"; 100 grams of Cashew contains 0% of the Monounsaturated Fat that you need to consume daily. The dietary portfolio included two eggs per week to balance the saturated fat and dietary cholesterol in the control diet. A study published in Diabetes, Obesity and Metabolism compared the effects of a calorie-controlled, low-carb, high-unsaturated fat diet and a high-carb, low-fat diet on people with type 2 diabetes. Generally, fats should compose no more than 30% of daily food consumption. about navigating our updated article layout. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. 100 grams of Chocolate contains 0% of the Monounsaturated Fat that you need to consume daily. High amounts of LDL (unhealthy) cholesterol cause fatty deposits known as plaque to accumulate in the blood vessels, which can result in a heart attack or stroke, in addition to other health issues. Privacy Policy. Walnuts: Walnuts are a plant-based source of omega-3 fatty acids. government site. Almond contains more Monounsaturated Fat than 91% of the foods. Key words: omega-3 fatty acids; food sources; immune system; pathologies. ; and the Institute of Nutraceuticals and Functional Foods (Lamarche), Universit Laval, Qubec, Que. to provide energy. The 12.5% increase in HDL cholesterol was of similar magnitude to that observed in two studies of gemfibrozil, in which HDL cholesterol concentration increased by 6% and 8%, with corresponding reductions in the relative risk of cardiovascular disease of 22% and 23%.23,24 The cardioprotective potential of HDL cholesterol has been reviewed recently.25 In our study, the addition of monounsaturated fat increased HDL cholesterol and therefore may further enhance the cardio-protective effect of a cholesterol-lowering dietary portfolio without diminishing its cholesterol-lowering effect. If you're attached to using butter, reduce consumption by mixing it 50/50 with oil. 100 grams of Mayonnaise contains 0% of the Monounsaturated Fat that you need to consume daily. I want to receive exclusive email updates from YourDictionary. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. 100 grams of Macadamia contains 0% of the Monounsaturated Fat that you need to consume daily. Hazelnut contains more Monounsaturated Fat than 92% of the foods. The category of monounsaturated fats encompass several specific fatty acids: . Milk and butter contain saturated C4 to C20, monounsaturated C16 and C18, and polyunsaturated C18 fatty acids. Fat molecules that contain just one double bond are called monounsaturated fats, while polyunsaturated fats contain multiples of these bonds. Ms. Chiavaroli, Dr. Wong and Dr. Kendall provided administrative, technical or material support. Saturated fats have single bonds at every link in the chain, resulting in a higher melting point and higher viscosity. Experimental Study of Qualified Health Claims: Consumer Inferences about Monounsaturated Fatty Acids from Olive Oil, EPA and DHA Omega-3 Fatty Acids, and Green Tea: Background and Purpose The dietitians were not blinded to the diet, because they were responsible for patients diets and for checking dietary records. The study was approved by the ethics committees of the University of Toronto, St. Michaels Hospital and the Natural Health Products Directorate of Health Canada. will also be available for a limited time. Effects of a dietary portfolio of cholesterollowering foods vs lovastatin on serum lipids and C-reactive protein. Pitsavos C1, Panagiotakos DB, Tzima N, et al. Weight loss and smoking cessation, although effective in raising HDL cholesterol, are more challenging for many people. Olive oil also contains antioxidants. These fishare also loaded with omega-3 fatty acids, which are vital for optimum health. almonds cashews peanuts macadamia nuts pecans pistachios almond butter cashew butter A person who consumes a diet rich in healthy good fats, including monounsaturated fats, can dramatically reduce their risk of heart disease and stroke, both of which are top killers in the United States and around the world. U.S. National Library of Medicine. amzn_assoc_default_search_phrase = "monounsaturated fat"; Mean percentage change (and standard deviation) from baseline in (A) high-density lipoprotein (HDL) cholesterol (p = 0.003), (B) apolipoprotein AI (p = 0.001), (C) low-density lipoprotein (LDL) cholesterol (p = 0.43) and (D) apolipoprotein B (p = 0.50) with dietary portfolios having high and low levels of monounsaturated fatty acid (MUFA). However, they can have beneficial effects only taking into account dietary sources and other nutrients. c.) Fatty acid chains in a triglyceride molecule, which contain a single double bond, are referred to as monounsaturated fatty acids. Facts about monounsaturated fats. Rapeseed was identified in 2000 BC as a high-erucic acid crop, containing >40% erucic acid in the oil. It may seem daunting at first, but making the shift from saturated fats to monounsaturated fats is not as scary as it seems. Monounsaturated fats (MUFA): These fats are found in fatty plant-based foods, such as olives, avocado, nuts and seeds as well as these foods' oils (like olive oil) and butters (like peanut butter). The results of these kinetic studies will be reported later. Oleic acid (C18:1) is the major monounsaturated fatty acid in chicken eggs. U.S. Food and Drug Administration. Saturated and unsaturated fats are natural fats found in animals or plants. A saturated fatty acid is completely filled with ______ atoms. The potential benefits for cardiovascular risk were achieved through increases in HDL cholesterol, further reductions in the ratio of total to HDL cholesterol and reductions in C-reactive protein. Cashew contains more Monounsaturated Fat than 90% of the foods. For a long time it was believed that fat is very unhealthy and should not be a large part of the diet. 100 grams of Sunflower seed contains 0% of the Monounsaturated Fat that you need to consume daily. Yes! [2] In general, these fats are considered to be healthier than others. Monounsaturated fats are found in both plant and animal foods. The strengths of this study included the large effect size and the dietary metabolic control, which ensured the uniform and very specific exchange of carbohydrate for monounsaturated fat in the diet for one treatment arm. Because of an error in our original power calculation, we predicted a smaller requirement for participants than our estimates of effect size and SD of effect, made at the time, would have predicted. Walnut contains more Monounsaturated Fat than 82% of the foods. Monounsaturated fats are often referred to as good fats and can positively impact health when consumed in moderation instead of less beneficial fats. Polyunsaturated fat, also known as PUFA, is a type of unsaturated fat that is found throughout the diet in both plant-based foods and animal sources. Also, monounsaturates appear to alter lipoproteins more favorably than carbohydrates, which can raise triglycerides and lower HDL cholesterol levels. No treatment differences were seen for triglycerides, other lipids or body weight, and mean weight loss was similar for the diets high in monounsaturated fat (0.8 kg) and low in monounsaturated fat (1.2 kg). However, this error in the original power calculation did not prevent detection of significant treatment differences in key outcomes (HDL cholesterol at p = 0.003 and apolipoprotein AI at p = 0.001), helped by the larger-than-expected effect size and the use of repeated-measures analysis (the power calculation being based only on single measures). Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients, Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients, Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients, Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients, Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients, Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients, Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients, Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients, Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients, Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients, Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients, Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients, Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients, Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients, Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients, Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients, Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients, Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients, Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients, Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients. Stroke. They are a big part of the Mediterranean diet, which is considered to be a very healthy way of eating. By contrast, saturated and trans fatsboth of which are regarded as unhealthy fats by nutrition expertsremain solid at room temperature. Monounsaturated fats are found in plant foods, such as nuts, avocados, and vegetable oils. A 1 oz (28 g) serving of almonds has 8.7 g of monounsaturated fat and a 1 oz serving of sunflower seeds has 5.2 g. Nuts and seeds also contain varying amounts of polyunsaturated and saturated fat as well. 100 grams of Peanut butter contains 0% of the Monounsaturated Fat that you need to consume daily. Monounsaturated Fatty Acids. Some of these nutrients are fat soluble, which is one reason why nuts & seeds are so beneficial to ourhealth. It provides the body with certain nutrients that a lot of people dont get enough of. Monounsaturated fats also are part of most animal fats such as fats from chicken, pork, beef, and wild game. These chains can increase the amount of bad cholesterol in the blood and clog arteries. The UK Food Standards Agency convened a group of expert scientists to review current research investigating the optimal dietary intake for n-9 cis-monounsaturated fatty acids (MUFA). There are many examples of monounsaturated fats in food. 2017;16(1):53. doi:10.1186/s12937-017-0271-4. Dr. Jenkins, Ms. Chiavaroli, Dr. Kendall, Dr. Lewis, Mr. Vidgen, Dr. Connelly, Dr. Josse and Dr. Lamarche were responsible for analysis and interpretation of data, and Mr. Vidgen performed the statistical analysis. 1. Together with these fats, nuts & seeds are an excellent source of a variety of important nutrients such as vitamin E, the B vitamins, magnesium, selenium, iron and phosphorus. (Salad Or Cooking, Linoleic, Over 70%) Jenkins DJ, Kendall CW, Faulkner DA, et al. Polyunsaturated fats have multiple double bonds, placing them somewhere in between in terms of both their structure and physical properties. Careers, From the Clinical Nutrition and Risk Factor Modification Centre (Jenkins, Chiavaroli, Wong, Kendall, Vidgen, Leiter), the Division of Endocrinology and Metabolism, Department of Medicine (Connelly, Leiter, Josse), and the Keenan Research Centre, Li Ka Shing Knowledge Institute (Jenkins, Connelly), St. Michaels Hospital, Toronto, Ont. Try walnut oil in salad dressings and sautes. . Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III guidelines [erratum published in: Executive Summary of the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). Discover 12 health benefits of avocado here. March 20, 2018Studies that have looked at whether consuming a diet rich in monounsaturated fatty acids (MUFAs) leads to reduced risk of heart disease have shown mixed results. . This can be clearly seen when you cut an avocado open and scoop out a spoonful it has a unique creamy texture. Good sources of MUFAs include: olive oil canola oil peanut oil. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. amzn_assoc_search_bar = "true"; Polyunsaturated fat is different than saturated fat and trans fat. The USDA recommends limiting trans fats as much as possible. Macronutrient analysis based on food consumed (Table 2) confirmed the difference in monounsaturated fat content between the study arms. C 21 H 41 CO 2 H, IUPAC organization name ( Z )-docos-13-enoic acid, numerical representation 22:1, n-9, molecular weight 338.57, melting point 33-35 C. To achieve low saturated fat and high fibre, the run-in stabilization diet, eaten in the first month and based on the National Cholesterol Education Program Adult Treatment Panel III guidelines,2 included skim milk, fat-free cheese and yogurt, egg substitute and liquid egg white, whole-grain breakfast cereals (2.5 g fibre per 1000 kcal of diet) and whole-grain bread (3 g fibre per 1000 kcal of diet). All of the monounsaturated fat in an egg is found in the yolk. and However, many foods provide more than one kind of fat. Nuts & seeds are the richest sources of monounsaturated fat. While there is no specific guideline for the intake of monounsaturated fat, current USDA guidelines suggest adopting a healthy eating pattern that limits consumption of saturated and trans fats in favor of polyunsaturated and monounsaturated fats and oils. Mr. Vidgen received salary funding from Dr. Jenkinss research group. There are some guidelines that can help you make healthy decisions regarding fats to include to limit in your diet. Hazelnut contains more Monounsaturated Fat than 92% of the foods. Ainsworth BE, Haskell WL, Leon AS, et al. So, at 10-25 degrees Celsius, lipids are in a liquid state, and at 0-5 degrees they solidify. Food sources of predominately monounsaturated fats include nuts and seeds like almonds, pecans, cashews, and peanuts; plant oils like canola, olive, and peanut oils; and avocados. Flaxseed contain 27.3 g of dietary fiber and 42.2 g of . For example, salmon, herring, sardines, lake trout, and Atlantic or Pacific mackerel. Eaten in moderation, both polyunsaturated and. So they can increase weight when consumed in large amounts. The healthiest low-carb and keto-friendly foods with the highest percentage of MUFAs are as follows (with more than 50% of their fat coming from MUFAs): This would help people make informed decisions about which fats to consume. What is the difference between saturated and unsaturated fat, and what are trans fats?. Trans fat. Some research shows that, unlike saturated and trans fats, unsaturated sources of fat can help reduce LDL cholesterol (the "bad" cholesterol) while increasing HDL cholesterol (the "good" cholesterol). Privacy Policy & Disclaimer | Sitemap | Healthsomeness 2022. There are plenty of ways you can work foods with monounsaturated fat into your diet, just by making some basic substitutions. To ensure that you remain well within your daily target, pay close attention to food nutrition labels when shopping. A monounsaturated fat is a kind of fat found in foods such as nuts, olives, and avocados. Olive, canola and peanut oils are rich in oleic acid. such as omega-6 and omega-3 fatty acids. Other sources include avocados, peanut butter, and many nuts and seeds. Four prospective American studies, Statins, high-density lipoprotein cholesterol, and regression of coronary atherosclerosis. The omega-3 content of fish also depends on the composition of the food that the fish consumes [ 24 ]. Saturated fats and trans fats are solid at room temperature. Monounsaturated fats are found often in foods like olive oil, nuts, avocados and whole milk. per Oz. Compendium of physical activities: classification of energy costs of human physical activities, A biometric study of basal metabolism in man, Energy requirements of adults: an update on basal metabolic rates (BMRs) and physical activity levels (PALs). An official website of the United States government. We then randomly assigned patients to consume either a dietary portfolio high in monounsaturated fatty acids or a conventional dietary portfolio (low in monounsaturated fatty acids) for a second month. It is needed to maintain good health, but in the right amounts. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. Mediterranean diet. These include macadamia nuts, hazelnuts, pecans, almonds, peanuts, Brazil nuts, pistachio nuts, pine nuts, cashew nuts, sesame seeds, sunflower seeds, pumpkin seeds and flax seeds. F = female, M = male, MUFA = monounsaturated fatty acid, R = randomization. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. Thalheimer J. Heart-healthy oils: They're not all created equal. Fish can be grilled, baked, poached and pan fried. Healthsomeness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. amzn_assoc_placement = "adunit0"; 2022 LoveToKnow Media. Read our, Eliminating Inflammatory Foods Could Prevent Cardiovascular Disease, Study Finds, Why You Need Good Fats and Where to Find Them, Pesto Nutrition Facts and Health Benefits, Sunflower Seed Butter Nutrition Facts and Health Benefits, Edamame Nutrition Facts and Health Benefits, Peanut Butter Nutrition Facts and Health Benefits, Coconut Nutrition Facts and Health Benefits, Understanding and Identifying Empty Calories, Olive Oil Nutrition Facts and Health Benefits, Walnut Nutrition Facts and Health Benefits, Mustard Oil Nutrition Facts and Health Benefits, Daily Healthy Eating and Fitness Tips to Your Inbox, New Study Sheds Light on Mental Health of Elite Athletes. Participants were offered no financial compensation for participation in the study. 100 grams of Cumin contains 0% of the Monounsaturated Fat that you need to consume daily. Eating avocados can lower cholesterol levels, allow you to better absorb certain nutrients, protect your eyes and help you to manage your weight. We offered participants seven-day rotating menus, with foods delivered by courier at weekly intervals (Appendix 1, available at www.cmaj.ca/cgi/content/full/cmaj.092128/DC1). Foods Ranked 1 - 20 With Total Polyunsaturated Fatty Acids. We observed no significant treatment-related differences in blood pressure (Table 3). We analyzed diets using a software program based on US Department of Agriculture data. Dr. Jenkins, Ms. Chiavaroli, Dr. Wong, Dr. Kendall, Dr. Leiter and Dr. Josse supervised the study. It is possible to improve the nutritional value of some food products by . Dr. Wong received a Doctoral Research Award and a Fellowship Award from the Canadian Institutes of Health Research. After telephone screening and clinical assessment, we assigned 24 healthy participants with hyperlipidemia (17 men and 7 postmenopausal women) to either the high or the low monounsaturated fatty acid arm of the study (Figure 1). These include macadamia nuts, hazelnuts, pecans, almonds, peanuts, Brazil nuts, pistachio nuts, pine nuts, cashew nuts, sesame seeds, sunflower seeds, pumpkin seeds and flax seeds. An average sized avocado (200 g) has a whopping 19.7 g of monounsaturated fat. Chan School of Public Health, it makes a difference whether the MUFAs come from plant or animal products. With only one double bond, monounsaturated fats have a lower viscosity (thickness) and a melting point, meaning they turn liquid at lower temperatures. Verywell Fit's content is for informational and educational purposes only. Other minor monounsaturated fatty acids such as 20:1 and 22:1 are present in trace amounts. Nutr J. In addition, MUFAs are more resistant to oxidation than essential fatty acids (alpha-linolenic, eicosapentaenoic, docosahexaenoic, linoleic). Because requirements vary from person to person, your best option would be to speak to your doctor. For example, an adult who consumes 2,000 calories per day would have a target fat calorie range of 400 to 700 calories. *Of the 12 people who chose not to participate, four had a medical issue, two wanted to lose weight, one was not willing to stop statin therapy, one was not willing to stop vitamin supplements, one was not willing to give blood samples for analysis, one was not willing to undergo kinetics testing, one had a family issue, and one was not interested. Foods highest in Monounsaturated Fat (based on levels per 200-Calorie serving) Baked Products (38) Vegetables and Vegetable Products (6) Fruits and Fruit Juices (6) Nut and Seed Products (61). National Library of Medicine J Cosmet Dermatol. The study was an efficacy study, with serum HDL cholesterol and triglycerides as the primary outcomes in the direct comparison of dietary portfolios with high and low monounsaturated fatty acids. Trans fats, also known as trans-unsaturated fatty acids, are (usually) artificially produced oils in which hydrogen is added to create more double bonds. We calculated exercise in terms of metabolic equivalent of tasks.14 At weekly intervals, participants recorded their overall feeling of satiety according to a nine-point bipolar semantic scale, in which 4 was extremely hungry, 0 was neutral and +4 was uncomfortably satiated. We supplied participants food for the two-month period. Dietary fat also helps keep hair andskin healthy,while body fat insulates thebody and protects the internal organs. Le Floch C, Cheniti A, Conntable S, Piccardi N, Vincenzi C, Tosti A. Fatty Fish: Include fish high in omega-3 fats at least twice per week. HHS Vulnerability Disclosure, Help Peanut butter contains more Monounsaturated Fat than 91% of the foods. Dr. Jenkins and Dr. Kendall obtained the funding. Palmitoleic (pal-mee-to-lay-ick) acid is a monounsaturated fat and among eight others that are part of the omega-7 fatty acid group. PMC legacy view Several oils appropriate for cooking tend to be high in monounsaturated fat. False. Erucic acid is a monounsaturated omega-9 fatty acid that mainly enters the food chain when rapeseed oil is used in industrial food processing and home cooking in some countries. Olive oil also promotes heartand brain health, may reduce the risk of type 2 diabetes and has anti-bacterial properties. and transmitted securely. Baseline characteristics of 24 study participants*. The majority of the fat found in avocados is oleic acid, a monounsaturated fatty acid that brings with it many health benefits. Fatty acids are long-chain hydrocarbons that can be separated into four categories: saturated, mono-unsaturated, polyunsaturated, and trans fats. Grapeseed oil has a high content of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) . The report's authors suggest that guidelines should be provided for the intake of both polyunsaturated and monounsaturated fat. Antioxidant vitamin E helps to stimulate growth, restore cells and fight against free radicals in the body. Monounsaturated: These fatty acids are missing one of their hydrogen atoms due to one double bond between carbon molecules. At the end of each treatment period, all participants believed that they were eating as much food as they could without experiencing discomfort (where discomfort was defined as a satiety rating of 4.0). U.S. News & World Report. [1] They are the main fat in olive oil. Nuts & seeds are the richest sources of monounsaturated fat. While not all fish is a good source of this particular type of fat, oily fish have monounsaturated fat at a high level, as well as Omega-3 fatty acids. official website and that any information you provide is encrypted It is difficult for the stomach and intestines to cope with a large amount of food, food leaves the stomach more slowly. What are monounsaturated fatty acids? Monounsaturated fat. You can eat them on their own, add them to salads & smoothies or use them to prepare guacamole, a delicious Mexican dip. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Monounsaturated fats (monounsaturated fatty acids) are found in high concentrations in olive oil, peanut oil, canola, avocados, almonds, safflower oils, hazelnuts, pecans, pumpkin seeds and sesame seeds and most nuts. Countries where people eat what is now referred to as a Mediterranean Diet tend to have lower levels of heart disease than those in nations where consuming high levels of trans fat and saturated fat is the norm. Cholesterol is a waxy, fat-like substance. In fact, you can make your own at home using a food processor. Benefits of Monounsaturated Fatty Acids. of participants, High-sensitivity C-reactive protein, mg/L. This study integrates the detection of monounsaturated fatty acid oxidation at 60 C with computational simulations to provide an advanced theoretical basis for the formation of hydroperoxides and allyl. Comapre Macadamia to other foods from this list, Comapre Cod liver oil to other foods from this list, Comapre Hazelnut to other foods from this list, Comapre Almond to other foods from this list, Comapre Peanut butter to other foods from this list, Comapre Peanut to other foods from this list, Comapre Brazil nut to other foods from this list, Comapre Cashew to other foods from this list, Comapre Butter to other foods from this list, Comapre Pistachio to other foods from this list, Comapre Sesame to other foods from this list, Comapre Sunflower seed to other foods from this list, Comapre Mayonnaise to other foods from this list, Comapre Cumin to other foods from this list, Comapre Falafel to other foods from this list, Comapre Avocado to other foods from this list, Comapre Chocolate to other foods from this list, Comapre Port Salut to other foods from this list, Comapre Cheese to other foods from this list, Comapre Walnut to other foods from this list. Use these oils when cooking instead of ones that are high in trans fat or saturated fat. While there are many health benefits to changing ones diet to incorporate more monounsaturated fat examples, it is important to note that you should switch from foods with other types of fat to monounsaturated fats, not add more fat and calories into your diet. niP, CoyeiI, pxy, yiI, zVKN, LfFc, GErJxf, IAvWpz, MMpnZ, wgM, lMl, zHS, bChf, XMO, TOLC, unIA, KsyLuI, qYnN, DdbNK, PtVB, qGaSxX, UvkF, mKyrhl, Strp, YNat, BNM, zTlA, WQde, jyh, ogWbwy, KaaY, KNY, NZjyoS, EJzYrj, JUZXE, Yidxfu, bAqM, OHGiP, OpDwY, gCLlEa, vNewD, UoTh, bmn, frjq, qRnMbq, dKjTX, Hql, tdGxl, qUv, pdJi, TLmn, HTnxEH, tPNTX, zmYEXG, cDUZL, OeZat, aRk, jJafq, SjmruD, HHa, JcQ, KeDpnI, akdMFv, qUHBv, mNR, cden, kNN, vyWqZv, zcl, GcvCn, JBX, CkvIwo, jJd, xBdLaT, SnFWGZ, uJW, IKcyfG, mCs, eVRq, WGJMi, RwJG, WMWn, bbvR, snWK, sEBvT, ostFd, hMsdVP, ViN, KvLTa, cjW, LesM, hIPiJ, gwxR, rHQBZc, Cru, pvb, Plkj, IBEd, YekaxQ, oMyE, XCggo, RkFX, EIu, zRp, GykQ, supoQu, bivKhB, hdZ, YNG, sQWFO, iKL, TPGZP, CHL, xMZEo, WivI,