Monounsaturated fatty acids are also known as omega-9 fatty acids. According to the American Heart Association, omega-9 fatty acids are considered heart healthy because they reduce the levels of bad cholesterol in the blood. The Food and Nutrition Board has not set a minimum daily allowance for fats. However, The American Heart Association recommends that a diet should include between 25 to 35 percent fat, with the majority of the calories coming from polyunsaturated and monounsaturated fats. Also, omega-9 fatty acids are high in vitamin E, which supports a healthy circulatory system. Because of the health benefits they provide, it is important to know which foods contain mono saturated fatty acids.
Olives
Whether consumed in the form of the fruit itself or as oil, olives are a rich source of monounsaturated fatty acids. For example, just three medium olives provide 2.5 grams of monounsaturated fat. Olive oil contains approximately 73 grams of monounsaturated fatty acids per 100 grams. In addition, olives contain polyphenols and flavenoids, which have been shown to provide anti-inflammatory protection. Olives make a tasty snack, and olive oil makes an excellent ingredient for a heart-healthy salad dressing.
Avocados
Avocados are a staple of the Mediterranean diet and one of the few fruits that are a good source of monounsaturated fatty acids. An ounce of avocado provides 3 grams of monounsaturated fat. Avocados also contain 20 nutrients, including potassium, vitamin C and vitamin E. Avocados provide dietary fiber, as well.
Peanut Butter
A widely eaten snack food, peanut butter is also an ample source of monounsaturated fatty acids. Peanut butter provides approximately 16 grams of monounsaturated fat per 2 tbsp. Regular peanut butter contains a small amount of trans fat as well. Trans fat is unhealthy fat that has been linked to increased chances of heart disease. Natural peanut butter does not contain any trans fat. Peanut butter is also a good source of dietary protein.
Nuts
Many types of nuts provide some of the highest amounts of monounsaturated fat of any food. For example, in a 200-calorie serving, hazelnuts and filberts provide 15 grams of monounsaturated fatty acids. Pecans, cashews and almonds provide approximately 11 grams of monounsaturated fat in a 200-calorie serving. Almond butter and cashew butter are also high in monounsaturated fat.
Oils
Some oils which are widely used in cooking are high in monounsaturated fats. Much like peanuts and peanut butter, peanut oil is high in monounsaturated fatty acids. In a similar fashion, olive oil is rich in omega-9 fatty acids, much like olives. Canola oil provides 37 grams of monounsaturated fat, with each 100-gram serving.
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