Monounsaturated fatty acids
Fatty acids with a single double bond (including omega-9/oleic acid), known to benefit the heart and typical of olive oil and the Mediterranean diet.
Monounsaturated fatty acids (MUFAs) have a single double bond in their chain. The most common is oleic acid (omega-9), abundant in olive oil, avocado and nuts (almonds, hazelnuts).
The original angle (the Mediterranean pillar and stability): MUFAs are at the heart of the benefits of the Mediterranean diet. They improve the lipid profile (lower LDL, maintain or raise HDL) and reduce inflammation and insulin resistance.
A key technical advantage: MUFAs are more stable under heat than polyunsaturated fats (a single double bond = fewer points of oxidation). That is why olive oil is a good choice for gentle to medium-heat cooking, unlike oils rich in polyunsaturated fats (sunflower, flaxseed), which oxidise and form harmful compounds at high temperatures.
The myth that you can’t cook with olive oil: contrary to a widespread belief, olive oil (especially extra virgin, rich in antioxidants) stands up well to cooking thanks to its MUFAs and polyphenols. Its smoke point (~190-210°C) suits most home cooking. Studies show it stays stable and healthy when cooked.
The « non-essential » omega-9: unlike omega-3 and omega-6, the body can make omega-9. They are therefore not « essential » in the strict sense, but getting them from food is still very beneficial.
Sources: olive oil, avocado, almonds, hazelnuts, macadamia nuts, rapeseed oil, olives.