Replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats can help reduce your cholesterol levels and improve your overall health. According to the American Heart Association, you should consume 25 to 35 percent of your daily calories in the form of fat and the majority of these fat calories should be in the form of unsaturated fats. Many foods contain monounsaturated fats, but some foods are richer in them than others.
Avocados
Avocados contain an abundance of healthy nutrients, and they also contain high amounts of monounsaturated fats. According to the California Avocado Commission, one-fifth of an avocado provides 3g of monounsaturated fats. Serve avocados as dips or spreads, mixed into salads, added to sandwiches or eat them on their own.
Olive Oil
Olive oil, which you can use for cooking, baking, to add flavor to salads and for dipping, contains high amounts of monounsaturated fats. MSNBC Fitness website reports that 75 percent of the fatty acids found in olive oil come from monounsaturated fats. Due to the high monounsaturated fat contents of olive oil, it is often recommended as a cooking option for people who have heart disease or are at risk for heart disease. Because olive oil is derived from olives, olives themselves also contain high amounts of unsaturated fats.
Peanut Butter
Peanut butter contains high amounts of fats and calories. According to The Peanut Institute, more than half the fat in peanut butter comes in the form of monounsaturated fats. Add peanut butter to your diet by using it as a dip for fruit, spreading it on crackers or breads or mixing it into desserts, baked goods and breakfast foods.
Nuts and Seeds
Nuts and seeds are rich in monounsaturated fats. Eating a handful of nuts can provide you with a quality source of energy in the form of protein and fiber. The amount of monounsaturated fats in nuts and seeds varies, but most contain a significant amount and the remainder of their fat comes in the form of polyunsaturated fats, which are also considered to be healthy. Possible nuts and seeds to add to your diet include almonds, walnuts, peanuts, pecans, pumpkin seeds and sunflower seeds.
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