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Monounsaturated oleic acid lowers heart attack risk and arteriosclerosis, and aids in cancer prevention. Found in foods: Olive oil (extra virgin depression or virgin), depression olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc. One to two tablespoons of extra depression virgin or virgin olive oil per day should provide sufficient oleic acid for adults. However, the "time-released" effects of obtaining these nutrients from nuts and other whole foods is thought to be more beneficial than consuming the entire daily amount via a single oil dose. Food tips High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooked or heated forms. For example, raw nuts are a better source than roasted nuts. Don't use flaxseed oil for cooking, and never re-use any type of oil.
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