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Is there a recommended dose for extra virgin olive oil and coconut oil?

How much of each should I add to my blasts each day to help lower bad cholesterol and get the most of the other benefits from them assuming I stay close to my recommended fat intake. I weigh 250 lbs. and 6' 4". Thanks

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2 years ago

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First, everyone has a different metabolism and therefore even scientific evidence can differ from your experience.

According to the Dietary Guidelines for Americans 2015, it recommends still no more then 35% of your daily calories from fat. So if you consume a 2000 calorie diet, no more than 700 calories should come from fats and only 10% should come from saturated fats like butter. This leaves about 500 calories or 56g from other healthy fats like mono- and polyunsaturated fats, MUFA and PUFA, respectively. 1 1/2 tablespoon of extra virgin olive oil is about 21g of fat or 1/4 cup of cashews is about 25g of fat. Because olive oil is so high in MUFA's, you only need 23g of olive oil to reach your recommended intake of monounsaturated fats.

Coconut oil is a saturated fat but what we call a medium chain triglyceride (MCT). They are easier to break down than long chain triglycerides and therefore possess a lot of positive health benefits that are not seen in other saturated fats. According to the Cleveland Clinic, they do not recommend taking more than 2 tablespoon of coconut oil. This is only includes cold pressed coconut oils and not the hydrogenated kind. Processed coconut oil do not have the same profile.

For more details, please visit the following sites:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
http://www.clevelandclinicwellness.com/Features/Pages/MediumChainTriglycerides.aspx

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