Monounsaturated fats are healthy in small doses because they can help reduce cholesterol and lower your risk of heart disease, according to the American Heart Association. They also contain vitamin E and other nutrients. Monounsaturated fats are a good replacement for saturated fats and trans fats, which can increase the risk of heart disease. Monounsaturated fats usually come from plant sources.
Vegetable Oils
Many vegetable oils contain a high percentage of monounsaturated fats, according to the American Heart Association. Good choices include olive oil, canola oil, peanut oil, high oleic safflower oil, sunflower oil and sesame oil. Because all fats, even healthy ones, are high in calories, it's better to replace unhealthy fats rather than just add monounsaturated fats to the diet. If you replace saturated fats like butter, with a monounsaturated fat like olive oil, you may help lower your cholesterol and improve your health.
Nuts and Seeds
Peanut butter is a good source of monounsaturated fats, as are many other nuts and seeds, including almonds, cashews, sesame seeds and pecans, according to the American Heart Association. An ounce of nuts or seeds is a healthy snack that can increase your intake of monounsaturated fats and provide some protein as well. Almond butter is a good substitute for regular butter on toast.
Other Sources
Avocados are high in monounsaturated fats, according to the American Heart Association. Olives are another good choice. Just remember to watch portion sizes as these foods are high in calories.
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