Monounsaturated fats are one of the "good fats". In other words they provide many healthy benefits to the body. Some of the benefits of consuming monounsaturated fats include: reduced bad cholesterol levels, breast cancer risk reduction, reduced risk of heart disease and stroke, reduced joint pain, and healthy maintenance and production of cells. The American Heart Association recommends total fat intake not to exceed 25 to 35 percent of daily calories and that the majority of these fats be mono- and polyunsaturated fats.
Oils
Most foods contain a combination of all type of fats. The healthiest foods are those that contain a ratio of high poly- and monounsaturated fats to saturated and trans fats. Oils that contain a healthy ratio of monounsaturated fats include: sunflower oil, hazelnut oil, safflower oil, olive oil, canola oil and peanut oil.
Nuts
Nuts are a rich source of monounsaturated fats, fiber, protein, and vitamins. Nuts that contain the highest amount of monounsaturated fat include: macadamia nuts, hazelnuts, pecans, almonds, hickory nuts, cashews and pistachios.
Fish and Avocado
Animal meats have high amounts fat, both good and bad fats. The ratio of monounsaturated to saturated fats generally isn't as favorable in animal meats as it is in oils and nuts. The animal sources that contain a more favorable monounsaturated fat ratio include: halibut, herring, salmon, swordfish, tuna (canned oil pack) and scallops.
Avocados are also a rich source of monounsaturated fats providing 17 g per 3.7 g of saturated in each fruit.
References
- Understanding Nutrition; Ellie Whitne and Sharon Rady Rolfes; 2005
- American Heart Association
- Nutrition Data
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