Sometimes the method of preparation helps to preserve or enhance nutrients. A half cup of cooked dried beans has many of the benefits of one ounce of meat, but none of the saturated fat found in meat. Small amounts of nuts and seeds are also good choices for calcium, zinc, and protein. They do contain more fat than legumes, but most of the fat is unsaturated fat. Coconut, however, is very high in saturated fat and should be avoided.
Olive oil is the principal fat in the Mediterranean diet.
To understand why this is a healthy fat choice, it helps to know something about fats and cholesterol. Cholesterol is a waxy, fat-like substance needed for important functions in the body. However, too much cholesterol in the blood can increase the risk of heart disease. Cholesterol is found in foods from animal sources, because animals produce cholesterol in their bodies, just as the human body does. In fact, the human body produces all the cholesterol it needs.