Monounsaturated fats are a class of dietary fats that have been associated with lowering blood cholesterol levels and supporting heart health, according to the American Heart Association. The AHA recommends to limit total fat consumption to between 25 and 35 percent of your daily calories. The majority of your fat calories should come from unsaturated fat foods such as avocados, nuts and vegetable oils.
Avocados
Avocados are an excellent source of monounsaturated fats, according to the American Diabetes Association. The fruit is native to Central and South America and are characterized by its creamy texture and large seed. The World's Healthiest Foods reports that an average sized avocado contains about 30g of fat, mostly heart-healthy monounsaturated fats. Avocados are also rich in vitamins and dietary fiber. They can be enjoyed raw as a snack or added to a variety of dishes, such as salads and sandwiches.
Nuts
Almonds, peanuts, pecans and cashews are example of nuts that are rich in monounsaturated fats, according to the ADA. Nuts are a versatile food and typically available throughout the year. Nuts also contain a variety of other nutrients. For example, almonds are a natural source of minerals, vitamins and dietary fiber, according to The World's Healthiest Foods. One-quarter cup of raw almonds contains 18g of total fat, and 11g of monounsaturated fat. Nuts go well with a variety of healthy dishes, such as green salads, vegetables, fruit and yogurt. If you have peanut allergies, avoid nuts and choose other monounsaturated food sources.
Vegetable Oils
Oils derived from vegetables or plants such as canola and olive also provide good sources of monounsaturated fats, reports the American Heart Association. Vegetables oils, like olive, are a big part of the heart-healthy Mediterranean diet. MayoClinic.com reports that the Mediterranean diet emphasizes plant-based foods and replacing butter with monounsaturated vegetable oils. Use vegetable oils for cooking and on salads and other dishes for added flavor.
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