MUFAs, or monounsaturated fatty acids, generally appear in a liquid state at room temperature. These fats can help reduce bad cholesterol levels and decrease the risk of developing heart disease, according to the American Heart Association. MUFAs work best when consumed in moderate amounts, ideally replacing saturated and trans fats in the diet.
Avocado
A 1-ounce serving of avocado contains 3 g of heart-healthy monounsaturated fat. Avocados contain the MUFA oleic acid, which may lower cholesterol levels. Avocados do not contain any sodium or trans fat, and they have only 1/2 g of saturated fat per serving. Avocados also contain vitamins B, C, E and K, potassium and fiber. Add avocado to the diet by snacking on guacamole with pita chips. Garnish a salad with a few slices of avocado, or top a sandwich with fresh avocado instead of cheese or mayonnaise.
Olives
Olive fruit contains almost 11 g of monounsaturated fatty acids per 1-cup serving. A cup of olives contains about 150 calories, but the fruit is also high in iron, vitamin E, fiber and copper. Add olives to the diet by including them in salads, pasta or pizza. Olive oil, made from pressed olives, is another source of MUFAs. Olive oil can be used as a cooking oil, salad dressing or a finishing oil for bread or fish. Greek scientists found that replacing other types of cooking oil with olive oil reduced the risk of coronary heart disease by nearly half, according to research published in March 2007 in "Clinical Cardiology." Obtain olive oil's health benefits by using it to to saute fresh vegetables or as a dip for bread instead of butter.
Nuts
Nuts, especially macadamia nuts, hazelnuts, pecans and almonds, contain high levels of monounsaturated fatty acids. A study published in 1992 in the "Journal of the American College of Nutrition" indicates that the monounsaturated fats in almonds can significantly lower bad cholesterol levels. Nut butters, including peanut butter and almond butter, can provide similar benefits. Dip apple or banana slices into a nut butter for a healthy dose of protein, fiber and monounsaturated fat. Add a few healthy nuts to a salad instead of bacon bits and croutons for a nutritious crunch. Replace potato chips or cookies with a small handful of nuts for a healthy snack during the day.
References
- American Heart Association: Monounsaturated Fats
- Avocado.org: Avocado Nutrition
- The World's Healthiest Foods: Olives
- The World's Healthiest Foods: Olive Oil
- "Journal of the American College of Nutrition": Effect of a Diet High in Monounsaturated Fat from Almonds on Plasma Cholesterol and Lipoproteins
- World's Healthiest Foods: Avocados
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