Monounsaturated fats are named after their chemical structure; they have one double bond. These unsaturated fats are usually liquid at room temperature but are slightly solid when put in the fridge. Although no adequate intake was set by the Institute of Medicine, the American Heart Association recommends that most of our fat intake--which should correspond to 25 percent to 35 percent of our calories--should come from unsaturated fats, including both mono- and polyunsaturated fats. Monounsaturated fats are one of the features of the Mediterranean diet and promote heart health by lowering the bad cholesterol--or LDL--and by providing vitamin E, a powerful health-protective antioxidant.
Nuts
Nuts are rich in healthy monounsaturated fats. Macadamia nuts contain the most monounsaturated fat, 17 g, per one ounce-serving, followed by hazelnuts with 13 g; pecans with 12 g; almonds with 9 g; cashew nuts with 8 g; and peanuts, Brazil nuts and pistachio nuts with 7 g, according to the USDA National Nutrient Database. Two tablespoons of peanut butter contain almost 8 g of monounsaturated fat. Have a little bit of nuts for your snack or sprinkle your salad, yogurt or oatmeal with a few nuts to fill up on these delicious heart-protective fats.
Olive Oil
Olive oil is one of the oils with the highest monounsaturated fat content: almost 10 g per 1 tbsp. serving, according to the USDA National Nutrient Database. Olive oil also contains over 5 mg of polyphenols and provides 8 percent of the daily recommended intake for vitamin E. Ten large raw olives contain 3.5 g of monounsaturated fat, but also contain almost 400 mg of sodium.
Other Oils--Canola, Peanut and Sunflower
Although olive oil is often cited as the best source of monounsaturated fat, there are other options. Canola oil has almost 9 g per tablespoon; peanut oil, around 6 g; and sunflower oil, just over 2.5 g, according to the USDA National Nutrient Database. You can use all of these oils for cooking or in your salad dressings.
Avocado
Avocados are an excellent source of monounsaturated fats. Two to three thin slices, or about 2 tbsp., contain between 1.5 to almost 3 g, depending on the variety, according to the USDA National Nutrient Database. California avocados have a higher monounsaturated fat content, compared to the same weight of Florida avocados.
Seeds
Most seeds contain high levels of monounsaturated fatty acids. A serving of 1 ounce of pumpkin seeds, or around 142 seeds, contains close to 4 g; and a quarter cup of sunflower seeds contains 3 g, according to the USDA National Nutrient Database. A tablespoon of sesame seeds provides almost 2 g of monounsaturated fat, while a tablespoon of tahini contains 3 g, and a tablespoon of sesame oil, 5 g.
References
- American Heart Association: Monounsaturated Fats
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- USDA National Nutrient Database: Fatty Acids, Total Monounsaturated Content of Selected Foods Per Common Measure
- Institute of Medicine: Dietary Reference Intakes
- Olive Oil Source: Chemical Characteristics
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