Monounsaturated fatty acids, or MUFAs, are a type of unsaturated fat from plant oils. Oils that contain monounsaturated fatty acids are liquid at room temperature but will turn solid when refrigerated. According to the American Heart Association, monounsaturated fats are beneficial to health because they help lower LDL cholesterol levels and increase HDL cholesterol levels. Replacing saturated and trans fats in the diet with monounsaturated fats can lower the risk of coronary heart disease and stroke.
Olive Oil
Olive oil is a very good source of monounsaturated fatty acids. The FDA recommends consuming olive oil and olive oil containing foods because they may lower the risk of coronary heart disease. Olive oil comes from crushed and then pressed olives and is graded as either extra virgin, virgin, refined or pure. Extra virgin olive oil is unrefined, coming from the first pressing of olives and is delicate in flavor and high in antioxidants.
Almonds
Almonds are another food high in monounsaturated fatty acids. A study published in the "American Journal of Clinical Nutrition" finds that replacing saturated fats with almonds lowers both total and LDL cholesterol levels in the blood. Increase almonds in your diet by using almond butter on toast or tossing a handful of almonds into a salad.
Avocados
Avocados are high in monounsaturated fats, especially oleic acid. A study published in the "Annals of Oncology" shows that oleic acid may protect against breast cancer. Avocados also promote heart health by lowering LDL cholesterol and raising HDL cholesterol. Avocados can be enjoyed by themselves or in a refreshing side dish such as guacamole.
Peanuts
Peanuts are not only a good source of protein, they are also rich in monounsaturated fats including oleic acid. A study published in the "Journal of the American College of Nutrition" shows that a diet high in peanuts lowers the risk of coronary heart disease due to their fatty acid composition. Peanut butter and peanut oil are also high in monounsaturated fatty acids.
References
- American Heart Association: Monounsaturated Fats
- U.S. Food and Drug Administration: FDA Allows Qualified Health Claim to Decrease Risk of Coronary Heart Disease
- World's Healthiest Foods: Olive Oil
- American Journal of Clinical Nutrition: Partial Replacement of Saturated Fatty acids With Almonds or Walnuts Lowers Total Plasma Cholesterol and Low-Density-Lipoprotein Cholesterol
- Annals of Oncology: Oleic Acid, the Main Monounsaturated Fatty Acid of Olive Oil, Suppresses Her-2/neu (erbB-2) Expression and Synergistically Enhances the Growth Inhibitory Effects of Trastuzumab (Herceptin™) in Breast Cancer Cells with Her-2/neu Oncogene Amplification
- World's Healthiest Foods: Avocados
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