Monounsaturated fats are a type of fatty acid that contain one double bond in the fatty acid chain, with the remainder of the fatty acid bonds being single bonds. Fats that have more than one bond are called polyunsaturated fats, while fats with only single bonds are called saturated fats. The more bonds found in fats, the lower the melting point. Monounsaturated fats are liquid in room temperature and solid once refrigerated. The importance of fats being unsaturated is mediated in the role of cholesterol buildup in the arteries. Monounsaturated fats are healthier than saturated fats. Several foods contain monounsaturated fats.
Nuts and Oils
Nuts and oils contain a high percentage of monounsaturated fat. According to Northwestern University Feinberg School of Medicine, nuts and certain cooking oils have a high level of monounsaturated fat. Many foods contain all three types of fat, poly and monounsaturated fat as well as saturated. Some cooking oils have a higher percentage of unsaturated fats. Canola and olive oil are highest in monounsaturated fat at around 59 and 74 percent respectively. Twenty four percent of corn and soybean oil's fat is monounsaturated, with around 58 percent being polyunsaturated. Northwestern University also states that several nuts are high in monounsaturated fat. The nuts with the highest percentage include almonds, cashews, macadamia, peanuts and pecans.
Meats
Some meats are healthier than others and several meats contain a good amount of monounsaturated fat. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol and lower your risk for heart disease. According to Northwestern University, meats that have a higher percentage of monounsaturated fats include beef, ground sirloin, pork chops, ham, chicken breast and salmon. Some meats are especially high in saturated fat, which can raise bad cholesterol. Choose fresh, lean cuts of meat rather than processed meats which may have added fats, sodium and other unhealthy preservatives.
Other Sources
Northwestern University states that oatmeal raisin and chocolate chip cookies have a higher percentage of monounsaturated fat. Blue cheese dressing, vegetable shortening and light margarine also contain a higher percentage of monounsaturated fat. Avocados are a particularly healthy source of monounsaturated fat. According to Avocado.com, around 66 percent of fat from avocados is monounsaturated. Avocados also contain nearly 20 essential nutrients including fiber, potassium, vitamin E, B vitamins and folic acid.
