Monounsaturated fatty acids are made up of molecules that contain only one carbon atom, according to the American Heart Association. Although these fats may turn into solids when refrigerated, they are liquids when kept at room temperature. Monounsaturated fats may be beneficial for heart health when used in place of trans fats and saturated fats. Saturated fats are found in dairy products and meats and trans fats are typically found in margarine, shortening and fast food items.
Oils
Cooking and flavoring oils are the most common foods that contain monounsaturated fatty acids, according to the American Heart Association. Cold-pressed oils, such as olive and canola oil, are primarily made up of monounsaturated fats. These fats are also found in other vegetable oils such as sesame, peanut and sunflower oils.
Avocados
The avocado is one of the few fruits that contains significant amounts of fat. According to the World's Healthiest Foods website, 1 cup of fresh avocado contains a total of 22.37g of fat. However, most of the fat content of avocados is comprised of monounsaturated fatty acids, particularly oleic acid. A 1 cup serving of avocado provides almost 60 percent of the recommended daily intake of monounsaturated fats. However, this same serving also supplies about 17.8 percent of the daily limit of saturated fats, so these foods should be enjoyed in moderation.
Walnuts
According to the World's Healthiest Foods website, walnuts are rich in omega-3 fatty acids, which may help promote heart health and lower cholesterol levels. These fatty acids are monounsaturated fats. A 1/4 cup serving of walnuts contains about 2.23g of monounsaturated fats, or about 9.3 percent of the recommended daily intake. Like avocados, walnuts are also sources of saturated fats, and should be used in moderation--a 1/4 cup serving contains about 7.65 percent of the recommended daily limit of saturated fats.
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